JoePalooka's Training log

[joepalooka]

Sunday

dynamic bench

doubled mini bands

8X225X3

Rack lock outs 11 pin 4" lock out

1X/225/315/405/495/495/X5,5,5,3,8

Rolling DB extensions.

6X42.5x10 15-30sec rest inbetween sets

Face pulls

dont remember how many sets or the weight we used

Pull downs same as monster.

except my sets were all by 8 reps



It was funny watching CG dangle from the pull down! I remember when I used to have that problem. Once he eats enough coney dogs he won't have a problem with dangling from the lat pull down. The Rack lock final set I was in my groove so I kept pumping away with it. Doing this gave me a tremendous pump in the triceps. Actually I noticed a chick watching from through the leg pres machine and decided to show off a little bit as I don't like to flex in the mirror! Flexing the mini-keg is not that appealing to most woman I think!

Saturday I did extra work

Saturday
Push down mini band 10X10 reps with 10 seconds of rest I will hit these also during the week. I know my triceps are weak!

Hip abductor with mini band around ankle 3 sets of 3-5 reps (this cramps up my non-damaged hip hard)

Standing abs 3 X 75 X8

Preacher curl

1X30/50/70/90/110/130/150/X8,8,8,8,8,8,3

Hammer curl

3X35X8

[This message was edited by Monster on 09-14-04 at 07:05 PM.]

[This message was edited by joepalooka on 09-15-04 at 10:40 AM.]

[This message was edited by Monster on 10-03-04 at 09:27 PM.]

[This message was edited by Mr. Nobody on 10-08-04 at 02:19 PM.]

[This message was edited by joepalooka on 10-14-04 at 04:27 PM.]

[This message was edited by Monster on 10-27-04 at 08:32 AM.]

[This message was edited by Monster on 10-27-04 at 08:33 AM.]

[This message was edited by Mr. Nobody on 10-27-04 at 02:28 PM.]

[This message was edited by Monster on 10-29-04 at 02:54 PM.]

[This message was edited by Monster on 12-09-04 at 07:10 PM.]

[This message was edited by Monster on 12-14-04 at 12:28 PM.]

[This message was edited by joepalooka on 12-14-04 at 12:59 PM.]

[This message was edited by Monster on 12-21-04 at 08:39 AM.]

[This message was edited by joepalooka on 01-05-05 at 12:51 PM.]

[joepalooka]

Another great site is

www.brentmikesell.com (http://www.brentmikesell.com)


Read his training logs. This guy has a monster squat I know its over 1100lbs!

[joepalooka]

I also forgot to state my rack lock out hand position was narrow. A thumbs length from the smooth. Most persons would call it a mid grip. The final set pinky on the ring.

[joepalooka]

As you can see this is why monster complains about his back hurting! Squatting in the same rack as CG and I has to hurt!

http://www.purepowermag.com/live/photos/02usaplm031.jpg



Check out this site good scientific literature on powerlifting. Check out the squat articles as CG and I discussed it is a little bit biased on the three reports on the squat. It jumps from an olympic lifter to an average lifter, just squatting 1 to 1.5 times body weight. Which I don't think is a really a fair comparison.

http://www.purepowermag.com/samples/samples.html

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
Squatting in the same rack as CG and I has to hurt!

<HR></BLOCKQUOTE>

If anyone wants to experiance my pain. Try to goodmorning your squat weight out of the rack before squatting it... oh the pain... the agony... the pain...
http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

-------------------------
Monsterland Is (NOT)Open Again!!! (http://68.43.66.69:66/monsterland.htm) (dont say you werent warned...)

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[joepalooka]

Max Effort Squat/Deadlift

Reverse Blue band Deadlift Sumo stance

2X185X3
2X225X3
1X315X3
1X405X1
1X455X1
1X495X1
1X545X1
1X585X1
1X635Xmiss
changed to conventional stance
1X635X1
stopped

Kneeling squats
1X/135/225/315/405/495/X6

Pull throughs

3 or 4 sets of 6-8 reps

Shrugs

1X/225/315/405/495X8


Extra work later that night. Mini band push downs totaled 100 reps
This pumped the hell out of my triceps last night.

This was a long day it took an hour to just Deadlift. The reverse band deadlift is also the first time ever doing these. So this is where we will be taking a record from. The next time we will pull against the bands for added resistence at the top portion. This exercise really does overload the mid and top position of the deadlift. I can definitely see and feel the difference between a rack pull and the reverse band DL.

The missed weight I did get partially up but my left hip gave way and couldn't handle it. I am not a natural at this I can never seem to find my groove, then once I think I found it I lose it just as fast. My hip was giving way so I will following CG's ideas of extra hip work, I will try to do extra hip exercises during the week. My stronger stance for pulling is still conventional so I went to that and pulled it, I was shaking like all hell and got it up!

I was proud to see CG stick to his guns and finally yank the weight he made so many attempts at, he was frustrated and pissed off. I was impressed with Monster, he wasnt feeling good and still trained and pulled some good weight. I see a high 700 maybe low 800 pull out of him!

I also think we are starting to scare many people in the gym! Certain persons are avoiding the gym when we are in there, I still try to get others to work out with us. I would say after just doing one exercise with us they run away because its hard. But for the masses that are interested in what we are doing are trying something new. Many are interested in our dynamic squat day with the bands. We let some take a set once we are done squatting to see what the bands feel like on there back and sitting down on the box. We did get "you guy's are making this stuff up as you go along" and "what kind of voodoo training are you doing"! I thought it was a very funny comment. It just a lack of understanding what we are doing. 1 core exercise and the rest is focussing on weak areas.

[joepalooka]

Extra work

Grip

Hand gripper 3 times today 3 sets of 8 reps each hand

[joepalooka]

Dear diary Monster didn't show up to the gym yesterday. My psychic ability was telling me he was playing around with his gps and making sure he could find every big boy in the area just incase of an emergency stop to have a bite or two. Then I figured since his better half was gone to the gym he was having a feeding frenzy like shark is to chum lying in bath tub filled with chilli,onions and coney dogs pulling out the gps to find where he shoved that last coney dog.

Any how

ME Bench Rack lock out

Warmed up doing pushdowns with the mini band a set of 100 reps

1X/135/225/315/315/X3 warmup sets

1X/405/455/495/545/585/645PR/X1
1X675X0

Incline db press
1X/65/80/100/100/X8

superset pushdown and pull downs

at least 3 sets not sure of the weights my shoulder was hurting so I just used the same weight CG was using!

front plate raise
45lb plate x3sets X8

CG is right we got distracted by a smaller(thinner) clone of monster. He was cracking us up to the point we were pretty much were not doing anything. Then super bob pops up, I think that is what he is called was babbling on about his stripper/hooker/pornstar girlfriend taking off to party with a former redwing and kid rock, I am sure a video will be coming out later this month of this dynamic tag team in some ones porn collection. This proceeded to be the downfall to our training session as we fled from super bob and his stories of strippers, CG doesn't like him thou I can relate to some of his stories but besides even thou he is oblivious to CG ragging on him, he just doesn't get it!

The 645lbs is a 10lb pr for me. Its not great but I will take it. So I figured I would give 675 a shot and well it just sat there I was moving it but just not in the verticle direction. I don't think my shoulders are ready to handle that weight yet. A side note we will start using the fat bar. The regular olympic bars bends to much. In the future I may take larger weight jumps instead of 50lb I will hit 90lb jumps after warm up.

Before anyone asks I realize these are weights I am squatting/DL with. This is fun and has no relationship to the flat bench. I use this to break the mental barrier I have while bench pressing and the 2nd the joints adapting to the stresses the heavier weight is applying to my joints. I believe that how can you lift X weight that is heavier than you can train with and expect to lift it. I have seen weight charts. Xreps = Xmax. I don't know what formula that is used and I know there is more than one but I find that its not true. I know my body well and well it doesn't fit the magic formula on weight charts. Just becuase it states in a book that you can do this as a max, can you really. I would say no! Try it out some time and see for yourself. Everybody is different and some will match some of these max weight charts and many won't.

Next time we do lock outs the range will be hitting is lower and you will see the weights drop down quite a bit. Its more humbling and much harder to do. This will be closer to the range of 4-6" off the chest. I know Lou Simmons states forearm problems and or tricep with this range I have yet to have any. I was telling CG a little while back about pinching your shoulder blades really hard and how hard it is demonstrate with lighter weight, now he understands as he pinched harder with his shoulder blades 495 went up relativly easier than he expected.

[joepalooka]

Extra work

Hand gripper. 3 x 8 each hand 3 times today
early am pushdowns 1 set of 100 reps

Later extra hip work!

I think I am going to get the captains of crush the iron mind grippers, as I am just using a cheapy that only takes 25lbs to close. It definitely helps my grip to do these even thou the closing weight is light. I will start with the trainer which is a hundred pounds to close. The #2 is almost 200 lbs which I can almost close but not quite!

[joepalooka]

On Jeff McVicar's site the mayhem forum has all kinds of info on doggcrap training.

http://www.jeffmcvicar.com/

muscle mayhem forum then to power forum: Mass,Size , strength.

[joepalooka]

CG and Monster I am posting a link here for the WABDL. Its an organization that only bench presses and dead lifts. I was looking at the state records and well, once you take a look you will see what I mean! There is a meet in July in lansing. I only stumbled on to this site because of a post on elite fitness!

http://168.143.86.103/

if it doesn't work just do a search on WABDL and MI

[Curious George]

Honestly....that is pretty pathetic. You could smash those through the roof if you wanted to. SO could Monster.

Take Good Care,

Cg

[joepalooka]

Yep tell me about it. To bad there is no APA meets here too! I have seen the state records and there on the same level!

[joepalooka]

I was also thinking yourpretty close too. The DL records don't seem to be that high either for 181 and 198. The BP record for the 198 class is pathetic!

[Curious George]

Also, we do our lifts raw. I wonder how much the gear would add to each of our totals?

Take Good Care,

Cg

[FLEX 2000]

why not look into the USAPL? they have raw lifters who are very strong! if you decide to use gear, go to an apf meet. very good federation, IMO. check out there records and you will see ed coans name, halbert, patterson etc. apf web site is

www.worldpowerliftingcongress.com (http://www.worldpowerliftingcongress.com)


curious, i know people who get over 200lbs out of their shirt and some who get 20lbs. there are many factors that go into how much a person can get out of it.

[joepalooka]

FLEX2000

I do plan on competing in the APF. I have looked into usapl also. I do beleive usapl allows single ply only and conforms under IPF rules. The WABDL meet is just bench and deadlift only, for guy's who don't squat. The meet is not to far away, I just want to check it out. The deadlifts the other week kicked my butt!

[joepalooka]

Dynamic Squat

Doubled lite bands
bar weight posted

15" box

8X275X2
1X315X1
1X365X1

Romanian Dead lift

1X/135/225/315/405/455/X5

Glute Ham Raise
1X body weight X6,5,8

Standing abs
1X75/90/110/X5

Today's warm up was

standing abs 3X75X8
and hip pulls with miniband 2X6

[joepalooka]

Saturday's Extra work

Band push downds 1X100 reps

Preacher curl

1/bar/50/70/90/110/130/150/X8,8,8,8,6,4,5
hammer curls 2X20X8

Calves
donkey machine
6X400X8

[joepalooka]

Sunday

Speed bench with doubled mini's

8X185X3

3 board press

1X/135/225/275/315/365/405/430/X3

Pushdowns
several sets working up to 160X10

DB shoulder press

5X20X8

Pull down

4X100X8

[joepalooka]

I have to say training with bands is awesome, but the down fall is they kick your ass!!!! The friday dynamic squat left me beaten down the entire weekend! The benching and squatting with the bands are starting to take its toll on my shoulders. I will probably put off the hand grippers for a bit and look into a bench shirt and safety squat bar to save my shoulders! We plan on taking a week off and at the most 2 weeks off from the bands, then starting back up with more tension and less bar weight. Monster was hit on friday. I think the bands have kicked his butt and CG's lower back is knotted up pinching a nerve and so on, and I have bruises on my hamstrings from being accelerated to the box.

[joepalooka]

I am starting to look forward or get geeked about the doubled averaged band for squatting. Monster will probably roll his eys, Joe is going to kill me. As you know CG and I are fairly short Monster doesn't mind the extra lower back work he is getting. I also just don't think its wise to stay off the bands to long. So I will try to enhance my recovery by being absolutely as lazy as possible and keep my protein intake to 250-300grams and increase my fat intake. I will try to cut back on drinking as much beer. I think once we try this band tension. We will stick to it for 3 weeks and see where it takes us and then wave the bar weight up and down in a step form, like this 50%,55%,60%, for weeks 1,2,3, 4th week no band tension strait weight 50%, back to bands 50%,55%,60%, if we cant even remotely get to 50%(which I don't think we will) we will drop by 5-10 or even 20% or more and build up until we can work our way up to 50%.

like this for example:

40%,42.5%,45%
week off of bands
42.5%,45%,47.5%
week off
45%,42.5%,50%

The bar weight may drop really low or to none. We will have to see once we get there in a week or so.

Today's ME exercise will be high box squat. To overload the top position for the squat. I will pace out my weight jumps and I will post tommorow the work out.

I am also looking forward to using the bands on ME bench day's not this week but the following week. This week we will be doing Max Effort incline. I think once the ME chest rotation is back to board press we will try the doubled smalls first. Since the tension is different from squatting we will start there and see where the bar weight is. Once we have figured out the bar weight we will adjust the tension.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
Today's ME exercise will be high box squat. <HR></BLOCKQUOTE>

CG and I did Box Squats. Joe did ostrich squats... http://anabolicfitness.infopop.net/infopop/emoticons/icon_wink.gif

-------------------------
Monsterland Is (NOT)Open Again!!! (http://68.43.66.69:66/monsterland.htm) (dont say you werent warned...)

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[FLEX 2000]

dont worry about percents, just worry about speed. becarful about using to much tension on speed days, save the heavy tension for ME day.

just an example, jim parrish has squated over 900 in training and i belive he only uses 135lbs and a green band for speed.

remember westide bases their percents on choking bands, big difference!

look into the briefs and or suit and a bench shirt. they really help take away some of the beating your body gets.

have you tried using bands on max effort day?

[joepalooka]

Not yet. This rotation of exercises will have bands incorporated. I plan on having band tension on everything and I will decrease bar weight on dynamic day's. The bar weight for last friday's dynamic squat was to heavy it impacted me yesterday. I needed to know my upper bound. My was aching and I dumped the bar trying to rerack the weight yesterday it wasn't that painful but as you can see I will call this the ostrich manuver. CG and Monster thought they lost yoda yesterday. Believe me I think I am at the point now I need gear!

[joepalooka]

ME Squat/Deadlift

high box 18" overall height
flat weight bench with 1.5-2" of pad

Warm up
1X/135/225/315/405/X3
work sets
1X/495/545/585/645/685/X1

Light GM wide stance
4X135X8
Pull throughs

1X60,70,100X8

Standing abs

3X75X8

The 685lbs is a 20lb pr for me. I went down fast and came up with it pushed my head back all the way through and thrusted my hips forward, but my upper back was not as tight as when I walked out with the weight. I did lock it out. I am not making any excuses at this point! Dumping the bar has pointed out to me my core strength and upper back needs to get stronger to be more stable, or my hand spacing needs to be further out and possibly an erector shirt is needed to help keep my upper back arched. Here is my first mistake I usually don't walk weight this heavy out of the j-hooks. I usually arch out the weight then set myself then squat. I took a baby step forward to rerack and dumped the bar. My left hip was killing me, I think this is partially to do with why I was unstable, I went forward with my left leg. I am not sure really what gave way. I suspected when I dipped my head forward to rerack my lower back rounded and well i wasn't going to try to dig it out of hole to do GM. Thus I have to get stronger with my GM's! That is next week.

Now for more glute activation as this is another weakness that I have, squatting below parrallel will fix this as well as doing pull throughs for the glutes. This will be accomplished by the box on dynamic day will be dropped down. We will continue with a parrallel box for a couple of more weeks so that CG and MONSTER are used to the box. Monsters glutes and hips are not his weak points so he may continue with a higher box. I see my glutes as another weakness besides my abs and upper back which all needs to be brought up! I think we are over working the lower back a bit by doing weighted 45 degree back raises. SO we will stop those for a while and see what happens. I will continue to do extra abb work because I think its helping and my abs and obliques have to get much stronger to take that jump to 700lbs. Next time we do high box squats it will be with band tension or for me it will be a max triple until I have the core strength and upper back to support this weight 700lbs or more. I have had done a squat lock out with 700lbs before I know I can stand with it but not so sure of squatting it.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
I have had done a squat lock out with 700lbs before I know I can stand with it but not so sure of squatting it.
<HR></BLOCKQUOTE>

He can and he will.
I plan to do it soon, and if no one else does it I'll be impossible to live with...

-------------------------
Monsterland Is (NOT)Open Again!!! (http://68.43.66.69:66/monsterland.htm) (dont say you werent warned...)

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[joepalooka]

Well guy's no black an blue spots! SO I am good to go for more heavy abuse!!!!!!!!!!! I was reading a thread on the apf michigan forum on Brent Mikesell having a small seminar on squatting in Milford, in someones barn. The guy is looking for people and needs a minimum of 10 or he aint bording a plane. I think it could be a good seminar but something was mentioned about just being a chalk board type thing. For that money I rather spend it on briefs or a squat suit!

[Curious George]

Another thing I think we should try is to lighten up on the rack lockouts after speed day. We tend to get too heavy and I think that is taking it's toll on the joints. For accesory work, on speed day we need to raise the reps 10-15 and on me day we need to lower the reps to 5-8. No more singles for me after speed day for the triceps.

We need to start hitting abs and obliques as well as static holds. I will look through some articles to find some variation instead of the same old standing ab crunch.

Take Good Care,

Cg

[joepalooka]

I agree abs needed to be worked at different angles. After the ostrich manuver I need to work my abs,obliques and hips a lot harder. I have another idea I will show you later.


On dynamic chest day when using rack lock outs or 3 boards you have to remember this is accessory work it should never be a max effort. It shouldn't feel to heavy adjust the weight down. CG for the 3 board and rack lock outs your weights are to heavy for accessory work and as you are finding out it has an affect on your joints. There is no harm in dropping the weight down. We know our maxes on these 2 exercises take a weight that is moderate to work this region. If you feel higher reps are needed for you then do it. I just like 3-5 reps its not set in stone. Remember this is accessory work and is used to work the sticking points. After a few more weeks of 3 board as an accessory exercise for dynamic chest day we will return to the rack for another 3 weeks with a lower set pin and your weights will have to be reduced. I was thinking as accesory work for 3 board for you should be below 315, you handled 275 quite easily but instead of waving up like I do stick with this weight and work on 3-4 sets of 5 or more reps. Then the folowiong week step up to 285, then 295 and so on but keep it well below your last max on the 3 board. Like what I did last sunday. I took 430 for a triple and my max is 475.

CG you are finding your limits, you have realized you are working to heavy on dynamic day's and need to back it down!

As a group we need to find our limits and adjust them accordingly. I think this is why most person's starting a program like this get so confused. Each person is different there limits are different. CG took notice that his joints were aching a bit and well I wasn't going to stop him or Monster from lifting heavier weights on dynamic day's, either for dyanmic work or accessory exercise. Each person has to find there limits and adjust from there. This is how we will fine tune our training program to suit each of us individually!

[joepalooka]

ME chest day

INCLINE bench
Well what can I say what a day!

1X135,185,225X5
1X275X3
1X315X2
1X345X1
1X365X0

Close grip (thumbs length from the smooth)

1X135,225,275X5
1X315X3
1X335X3

Chest supported row
1X90,135,180,225,270X8,8,8,8,6

DB press
1X50X8
2X70X8

Rolling db ext

3X42.5X10, 3X50X10

Rolling DB ext second set of 50 started to flare up my elbow. I will back off and stick with 45lbs until pain is gone. We discussed many options to bring up the standard flat bench yesterday. I will post Ideas later which should work. But I should of got 365lbs I got it half way up but my shoulders are hurting pretty bad. I don't have the support from my shoulders any more I guess this would be from a lack of training my shoulders. Which CG brought up a valid point is that most of the time our auxilary work is just going through the motions and we do need to get stronger at these hence why I worked up heavier on chest supported rows. The 6 plate or 270lbs CSR is a record for me, I hit 5 reps the last time I did this weight so I beat by one rep. I think I had one more but my nuts were being crushed! And Increased the db press weight. I know I have to return to the db press for my shoulders and hit over 100lb db's I haven't done those in many years but it will take some time to get back to them as I am a little wiser I will not take big weight jumps with the db's. So I am going to go back to my every other day shoulder routine. It is with a 5lb db and includes rotator rehab work plus side,front, and rear lateral raises. 50 total reps in every direction broken down to 5 sets of 10 with little rest inbetween.

I also did standiong abs for a warm up 4 sets of 75lbs.

[This message was edited by joepalooka on 06-24-04 at 01:53 PM.]

[This message was edited by joepalooka on 06-24-04 at 01:53 PM.]

[joepalooka]

Here is the plan now for flat bench improvement. We will do a contrasting method to hit both top end work and low end work in the same day. For example:

ME 3 board or ME Rack lock out followed by close grip in th 3-8 rep range with bands or incline with bands then hit back, then shoulders because this is lagging then direct tricep work

ME incline followed by 3 board or Rack lock out again the 3 board and Rack lock out will be secondary chest/tricep movement and will be worked with higher reps. The rest is the same as above.

The deletion of floor press from the rotation the range of motion is still to high to work on getting weight off the chest. The options are open here but we may do a repition day here working up to no more than 80% and using Priplins priciples for the rep scheme. In and 8 week period this would be hit twice in a 2 month block and could be used as a test day or a true max day.

So ME chest rotation will look like this

ME 2 or 3 boards/Close grip/CSR/shoulders/tricep
ME incline or decline/3-4board/CSR/shoulders/tricep
ME Rack lock out or 4 or 5 board/Close grip/CSR/shoulders/tricep
ME Flat bench Repitition method/rack lock out/CSR/shoulders/close grip incline

As you can see this will bring up volume for the chest. Auxilary exercises have to be pushed harder!

If decline is done the range of motion is short and this will be followed by a close grip incline or close grip flat bench. On the board pressing we will be including the bands this rotation and on the close grips will also include bands. The bar weight will be kept low and the reps will be anywhere from 3-8.


If anybody has any input please feel free to critique or criticize! Any suggestions will help!

I do plan on buying a bench shirt.

[FLEX 2000]

which bench shirt do you plan to get? go with the inzer double denim or karins double denim. when you get it, i would change the routine a little.

for a raw bench that looks ok. becarful with all the shoulder work. they take a beating on bench days and squat days. extensions, pushdowns etc bother the elbows alot. if you still want to use them why not do them on speed day and just use the heavy close grip and boards on max effort day?

switch your back exercises. try weighted pull ups, dumbbell rows, seated rows etc.

your close grip and bench are about the same. this means you may not be using your tris in the flat bench enough. make sure to try and keep your elbows tucked. your pecs may be holding you back. with a bench shirt you wont have to worry about that! LOL

[joepalooka]

Thanks flex,

I plan on getting an inzer dd. Do you know anything about that grid stitch or the super neck dd's from inzer? I am not finding to much info on them. I was on the monster muscle site and seen that new anhilator double ply poly it looks pretty radical. I noticed Inzer offers black denim and blue denim and nobody can give a strait answer to which is better. I think Jim on the JA site stated something about the difference between the two but I don't remember why. I have e-mailed titan about the boss squat suit. Nothing yet! It probably easier to call!

I can tuck better in a narrow grip, still working on tucking with comp grip. I have a lot of ideas but we need more time to fine tune things to fit each of us individually and the only way to find our strengths and weaknesses are to do many exercises and pick and choose which seem better to do. Any input you have is appreciated. I was working on tucking harder on the flat bench before I started with CG and Monster. We may end up going back to that. I was training by percents and keeping volume high! As I do think volume is important. I also have upper back issues which I need to resolve I usually train traps only once a month. I know its not enough but my traps stay sore for two weeks or more. CG seen it before and its not in the training logs I can shrug like a mad man hence i need 3 or 4 weeks to heal. I will work up to 675 to 700+ doing shrugs and I am not talking about singles or triples I am talking about what I think is high reps sets of 6-8 reps.

Well its been about a month since I took anything heavy in the flat bench, and well its apparent I have lost some of what I gained back working the flat bench more. I think if this simple routine doesn't turn things around, then we are going to adopt more of a JA approch to the bench!

Tricep extension hurt my elbows a lot, thus why I use light weight on the rolling db extensions. Flex2000 picked it out that my close grip bench and max raw flat bench are really close by just looking at my incline and cg press. Its sad to know my close grip bench press max is 395lbs, and best flat bench is 430lbs. I am truely more of a pec bencher, very little triceps and very little shoulders. I know the closeness in both of these bench's is due to weakness in my triceps. Injuries happen to my delts from having weak shoulders and because I am not really using my triceps! For the last year or so I haven't really trained my triceps or my shoulders that hard plus messing my shoulder up didn't help either. IT was a terrible feeling that I couldn't squat and couldn't bench press for a long time. I really can't handle much weight in extensions any more because I don't do them because it flares up my tendonitis.

We usually hit pulldowns, and I haven't done this in a while is weighted pull ups on dynamic bench day's after benching. I listed chest supported rows a lot but we don't alway's do those. We have rotated chest supported row/pulldown/single arm seated hammer strenth row/plan on hitting db row also/ as a mix. The regular seated cable row I can feel my hamstrings pulling the weight thus I don't do them any more. The other reason I stopped doing seated cable row, I exceed the stack and there is no real provision to strap plates to the machine.

The light db work for the shoulder actually helps out for my shoulder stability. I stop doing them a while back it is more rehab work for my shoulder than anything else. Shoulder presses I really need to do. The weakness I have in my shoulders is why I failed on 365lbs on the incline yesterday. Once again this is reiforcing I have weak triceps but then I never really did barbell incline presses because of my shoulder problems. What I benched yesterday on the incline was the most I have ever done. Weak as it maybe I felt pain in my shoulder all the way down. The pain maybe from squatting and then it may not be but I plan on using shoulder presses as a preventative maintence for my shoulders. I don't want another joint failure. I just started benching heavy again 4 months ago. It is depressing when you cant bench press. It is my favorite movement.

Thanks for your input. I am in total agreement with you and I plan on making all the board pressing on ME day's close grip! I have to force my self to use my triceps more! And I find doing board pressing helps me on tucking. We may try weighted dips but I am not sure if my shoulders can support me any more! Who knows but will have to try and see!

side note: I was going to take a heavier weight on the close grip flat bench yesterday CG and Monster stopped me. This other guy in the gym we will just call him mini-monster was also doing close grips. He did 375lbs so I was going to go one up on him and do 385 for a single I know I had in me its been awhile but CG and Monster wanted to stop, and at last my psychosis subsided as some youg chickies entered the gym to stare at!

[FLEX 2000]

the black and blue shirts are the same i belive, just different colors. ill find out about the stitching for you.

call titan you will get a faster response. their gear is good but they are slow as hell!

[joepalooka]

Flex2000 do you know anything about the barbells that newyork barbells carry? Are they any good. I was looking at there safty squat bar and there 1500 lb rated bar. Seem to be fairly inexpensive.

www.newyorkbarbells.com (http://www.newyorkbarbells.com)

[FLEX 2000]

the grid stitch open back, double denim is the best shirt.

no, sorry dont know anything about them.

[joepalooka]

Thanks For finding out about the shirt for me. I will purchase soon. I need briefs much sooner. I am starting to get the pains my right hip had when it ripped in my left hip I need briefs before disaster strikes! I will call titan after my credit card bill comes after I pay that bill it will be time to start purchasing gear!

If I can't get the boss briefs right away I am thinking of buying a centurion suit to train in straps down on dynamic day and straps up once in a while on ME day's just to see what a suit feels like, and I can get it right away. I think this can accomplish a few things. I wont have to wait to train in gear, save my hip, time it takes to get a titan boss is a couple months and well I am considering the inzer canvas suit also which also takes about a month to get. I don't plan on competing soon maybe in december. I have to get my shoulder to be more compliant to bench press. If I cant bench press there is now way I can do a meet. I plan on the inzer wraps too what do you think of my idea.

[joepalooka]

Finally my post is on the titan site. I am hoping over the weekend I will have some answers.

[FLEX 2000]

thats a good plan. i dont have any experience with the centurion but i know some people who use the inzer hardcore like you suggested. it will help with some hip pain. if i squat raw my hips and groin bother me. the bench shirt will help with your shoulder as well.

the inzer wraps are good, get the long ones. the inzer canvas is great, just make sure its tight.

[joepalooka]

Thanks Flex2000 for your input I have thought of the hardcore before but the centurion is half the cost. I rather spend more money on the suit I want to compete in.

[joepalooka]

Friday dynamic squat day
15" box
with doubled lite or small band

6X185X2, 2X205X2

RDL

1X135,225,315,405,495X5

Glute ham Raises

body weightX5,8,6

Hanging leg raises

4 sets of 10


I warmed up yesterday by doing 4 sets of standing abs and warming up my hip with the bands and I also did 4 sets of calves.

On the glute ham raise I almost got 2 reps complete! Soon I will be able to do one complete rep without pushing off the ground.

We also took our time today. A little longer between sets on the squats. I feel really beat up right now in my shoulders. And The coney dogs kicked my butt this morning, well the six pack of beer didn't help either.

Well I am off to go do some auxilary exercises,preacher curls calves triceps and abs!

We did try the doubled greens yesterday and the 165lb db's were off the floor. I am still excited to use this combination. Monster was all for it but CG was sceptical. We tried different way's to keep db's down and well. We settled on the lite bands and will try the doubled greens on the next box squat ME day. The doubled greens have a lot of tension on them. I think we should stick to the small/lite bands for a while and wave the bar weight up and down. I know Monster enjoyed the longer rest between sets.

[joepalooka]

Saturday's

Auxilary work

rotational exercises for the shoulder with 5lb db's 3 directions total of 50 reps.

Preacher curl

4 X 80 X8

Band push downs with mini band total 100 reps

Seated calves 3 x 100 X8

[joepalooka]

6-27-04

Dynamic Bench day

Stayed lite today.
doubled mini band

8X135X3

2 board press

1X135,225,315,365,405X3
stopped at 405 for sanity sake I had more in me but I don't want this interfering with ME bench day

Pull downs

1X100,150,200,200X8

DB press 5 X25lbs X8

Rolling DB

5X45lbsX10,10,20,10,10

A couple of sets of hammer curls, I got distracted by a friend of mine at the gym! To much drama

[joepalooka]

I am liking the 2 board press and may adopt this on sunday's instead of 3 board. This brings in another possible training partner Dennis he brought in the 2 boards he is an older Gent, but that does not matter we all want to get stronger, and he has trained at westside barbell once. He is going to bring in chains to try out. I know CG is excited about trying the chains.

I have to say this is the first time trying this level of boards(2 board). I have done 5 board but it is to high for me it only gives me about 1" ROM. My stroke on the 3 board is getting shorter as I learn to squeeze my shoulder blades in more, tucking my elbows in harder and holding everything tight, this is where having a hand off is helping out majorly. The pins on the bench are set low in aid to force myself to squeeze my shoulder blades together. I have shown CG this before and he is getting quite accustomed to it, I was impressed by Monster's arching very well yesterday. His form is improving on the bench! I am still having a hard time just dropping the weight on to the boards but I think I am getting better at it. For this weeks ME chest day is 3 board with bands. I am looking forward to being crushed with the bands. I was thinking of cranking up the tension I am toying with the idea right now of either doubled small/lite band or the average band with low bar weight. I know CG and Monster are think that crazy bastard is going to kill us, but hell its worth a shot to see what we can do! IF it hurts to much well then we can alway's go back to the mini bands!!!!!

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
I was impressed by Monster's arching very well yesterday. His form is improving on the bench!<HR></BLOCKQUOTE>

Aw shucks boss...

Im looking forward to the chains, too. ANy opprotunity to use retard strength is fine by me. The more retarded the better!

-------------------------
Monsterland Is (NOT)Open Again!!! (http://68.43.66.69:66/monsterland.htm) (dont say you werent warned...)

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[joepalooka]

6-28-04

ME Squat/Deadlift

Wide stance Good Mornings

1X/bar/95/135/185/225/315X3
1x405/495/545/X1
1X585X0


kneeling squats
1X135/225/315/405/495X8
1X545X3

Pull throughs

1X60,100,130X8

barbell shrugs(ballistic)

1X135/225/315/405/495/585/X8
1X705X7
Roman chair abs

3 x 25lbs X8

The 545lb GM is a 30 lb PR for me, I was overly excited and thought I could take 585 for a ride but common sense stopped me. I walked it out and my left hip felt weird so I re-racked it. The kneeling squats felt pretty good today as well. I like doing these but my pull throughs really suck. The 130lbs pulled me back a couple of times but once I maintained my forward lean it wasn't a problem.


I shoulder shrug quite fast. And I dropped the bar at the end to make a lot of noise.

[This message was edited by joepalooka on 06-29-04 at 09:42 AM.]

[joepalooka]

hand gripper

3 x 8 each hand twice today.

[joepalooka]

Monster if we subside the voice of reason, we can get as retarded as we want! To bad dennis won't be in on wednesday we could do chains and bands!

My traps are pulling on the back of my head right now, I hope this doesn't interfere with ME Chest tommorow!

[joepalooka]

6-30-04

ME chest

3 board press with doubled small/lite band
warmed up with the bar and 95lbs-135lbs with no bands

bands attached now
1X135/185/225X3
1X275/315/335X1
(all sets done with pinky on the ring)

close grip flat bench
(thumbs length from smooth)

1X135/185/225/275/315X8


This was a short day we all ran out of gas so to speak! I have to tell anybody that is reading once there is enough weight on the bar it is hard to lock out with the bands attached! This work out was fun. We tried doubled small and doubled mini band in the begining but that proved to be to much tension. The thud CG that has mentioned in his log was about this combo of bands, I had no problem locking it out but control was the issue I was swinging front to back just trying to control the damn bar. I know it was funny looking and the bar left indent marks on top board! I think that combo was close to 300lbs of tension at lock out, it was moving the 165lb dumbells on the floor with ease. So CG suckered some kid to try this just for shits and gigles and man it was funny, and it was an effort to slow us down we were moving to fast at first. We are going to try the doubles small and mini bands next time or just up it to a doubled green instead and keep the bar weight low. Next time I plan on heavy band tension and work the weight up until we hit the some decent weights or what we did yesterday. I am still anxious to try doubled green band or in more political correct terms the average band on everthing! I know not all bands are colored the same.

I was dazed and dizzy after the last set of close grip bench, I held me breath a little to long on that set!

Next time I am going to up the weight for close grip by 10-20 lbs or more and hit reps of 3 to 5. 315lbs is easy to do but I was running out of energy to keep going. I am not used to doing sets of 8 or more reps anymore this tells me my conditioning for chest sucks. Also I need to gain tricep power!

So the next time for ME SQ/DL will be using a 13.5-14inch box or we may do the 15inch box not sure yet. I am going to take the box home after tommorows dynamic squat day and rip it down another inch or more. We can alway's build the box height up with mats as CG and I are experiencing bruising on the hamstrings from using a hard box. But the band tension I think we will have to agree on. We may just stick to the doubled smalls and hit higher bar weight. Or we can go to the doubled greens and figure out how to anchor those bastards!!!!!!!

[This message was edited by joepalooka on 07-01-04 at 09:28 AM.]

[joepalooka]

For any body I found a link for info Ginny Phillips gear this has her email for contact.

http://www.geocities.com/objs98/index.html

I got say wow. I e-mailed her earlier today and she already responded to my questions! Just incase anybody else is looking I asked about pricing. The following is her response

I try and custom make each item to the persons measurements. The squat suits sell for $230.00 plus $15.00 shipping and the shirts are $175.00 plus 15.00. I do the first alterations at no charge. You just send the suit back and I alter it and I send it back. I ship Priority mail COD and prefer a money order or cash. You pay the post office when you get the suit. Right now it takes about 2-4 weeks. If you are in a hurry, I may be able to do it sooner, but I would need to know when you order the suit and it depends on how much I have going on. As far as measurements go, the best way to measure is with just what you’d wear under the suit. The more accurate the measurement, the less chance the suit will have to be altered.

For suit measurements, I would need:

1. Chest @ sternum

2. Waist

3. Hip @ widest part of glutes

4. circumference of upper thigh under the butt cheek, but as high as you can around the leg (should be in crease where you bend at hip)

5. measure from crease (upper thigh) down 5-7" I need that measurement for leg length

6. Then the circumference of thigh @ that point

7. Height

8. Weight

Shirt measurements:

1. Chest Plate (distance between arms across chest with arms extended to the front)
2. Sleeve length (shortest distance from inner arm at chest to hem point of sleeve where you want the shirt sleeve to stop)
3. Upper arm circumference (at bicep)
4. Lower arm circum (at hem)
5. Chest Circumference

Thanks for your interest,

Ginny

[This message was edited by joepalooka on 07-01-04 at 02:38 PM.]

[FLEX 2000]

also, she will alter canvas suits that are not made by her. she did my inzer and it came out perfect.

joe, when using heavy band tension for the first few times the bar will want to go all over the place. make sure the bands are set up correctly, so when you take the bar out the bands will be straight. make sure you have control of the bar before lowering it.

next time you do heavy bands again, take it a couple of times. it will get better as the sets go on as you get used to it. adding weight to the bar will make the bar easier to control!

for squats, try setting the bands up in the rack. just put the bands under the bottom of the rack. make sure you put plates on the bottom of the rack or it will lift up.

just to give you an idea, im 6'1 and i use a 14-14.5inch box for speed day. i dont use a box for max effort day anymore but when i did, i used a 10inch box, 12 and 14 or 14.5. use a box that puts you a little below parallel on speed day. for max effort use the same box or a lower box.

where are you guys from? im from ny.

[Curious George]

We're from Michigan Flex. If you ever get out this way, please let us know.

Take Good Care,

Cg

[joepalooka]

Flex2000 we are in Michigan.

I get better control after a few sets with the bands, just like you wrote. I firmly believe I am ready for doubled smalls and mini's for tension and look forward to doing this amount of tension or more next time we hit board press. I know if I would of took a couple of sets it would of been ok, the bar weight would of been low but that doesn't matter to me. I won't mention names of who was crushed by the bands yesterday!

But any how I intend on using doubled greens for ME box squat on next monday. I will try anchoring like you suggeseted. The racks we are using are not anchored to the floor so I know this is going to tip it. BUt once enough weight is added to the base it shouldn't be a problem

Actually the other week we did get the doubled average bands to stay on the db's on the floor by running both ends of the bands through a few 25lbs plates and having cg squat the bar and Monster and I grabbed both ends of bar and assist him to the rack.

We will go to bellow parrallel box next week. The box we will probably be an 11" box. We will start using the 11" box for an auxilary exercise until CG and Monster feel comfortable with that for speed day's. It took sometime to get used to the 11" box but I don't see it as a big deal. I will give you an example before disater struck my shoulder I hit 9setsX405lbsX2reps on 11" box for dynamic squat day, this did prove to be to heavy of a weight for me to do but I did it and I want to get back to it. I was waving 315lbs/335lbs/365lbs in a 3 week wave with ease so I decided to jump to 405lbs.

When I was doing the low box all the time my deadlift was increasing rapidly. Now I haven't done them in a long time and thus have been stale with 585DL and missed it on a lot of occasions so my best DL from the floor is 565 and that was last year sometime. I usually use an 11" box for dynamic squatting. I have mentioned this before CG and Monster need to adjusted to box squatting, I know CG box squatted before but until training with me I don't think Monster ever has. Both are getting the form down really well. Personally I think a 15" box is to high. For me it is close to parrallel because my glutes are not that big and they are my weakness.

I weigh roughly 198 and have the hips and glutes of 181 pounder, I am ashamed to say that, because my hips are only @ 39" around and the average 181 is 40-42 inches let alone the average 198 pounder has 44" hips. I hope this gives you a better idea why a 15" box is really close to parrallel for me, and there is no question when I use a 13.5" - 14" box I am below parrallel, I have no glutes. I will admit I have strong hamstrings, and lower back but weak glutes.

My idea is to gradually bring the box down so both CG and Monster can both adapt to the stress. I need to be going below parrallel for more glute activation. Which I have weak glutes so to speak. Once I get a suit I will take the box away for Max effort day's.

[Curious George]

I'm all for doubling the green http://www.anabolicfitness.net/smileys/tounge[1].gif

Take Good Care,

Cg

[joepalooka]

7-1
hammer strength rows
one arm at a time
1X45,90,135,180,225X8
1X270X3
1X315X6

Military Press (Machine)

1X60,180,250,300X8

[joepalooka]

7-2-04

dynamic squat/deadlift

Doubled Green band + squat bar @55lbs
15" box

7X155X2
1X165X5

Deadlift off of mats

1X135,225,315,405,X5,5,5,1
2X495X0

GHR
3X5 (used mini band on 2 sets)

Abs roman chair several sets

I was off on the deadlifts I started out with stiff leg but end up trying to pull any which way. Monster kicked my ass this day!

[joepalooka]

7-04-04

Dynamic bench

doubled mini band

8X185X3

2 board press

1X135,225,315,365X5
1X405X2

Shoulder press machine

1X100,150,200,200,200 X8

Pull Down

1X100,150,150,150X8

Tricep ext(similar to skull crusher but not quite a full extension and not quite a close grip) with e-z bar
1X40,60,80,100,110,130X8

[joepalooka]

7-05-04

ME Sq/DL

14" box

doubled green bands

1X95,135,185,225,275,315,335X1

Squat lock out. depth is @ 1/4 squat
squat bar
I was showing off I a bit 1X505X8
worked up to 775lbs X 1
GHR
4 X5

barbell shrugs

1X135,225,315,405 X8 all barehand
Straps on 1X495X8
1X585X6

[This message was edited by joepalooka on 07-06-04 at 11:24 AM.]

[joepalooka]

I think with this much band tension on ME SQ/DL day I have to had exceeded my PR on 14" box that was on 6-8-04, which was 545lbs strait weight. I know this to be true becuase the last time we doubled the green/average band, the 165db's were off the floor by about 6inches. Each DB has an additional 50lbs added to it and another 25plate keeping the db's from swinging across the floor. Which was happeneing on last friday's dynamic squat. The db's and additional weight were swinging with body motion back and forth, then we added another 25lb plate on the floor and this did the trick. So CG and Monster believe this set up has at least 400 lbs of tension at the top. For me I don't know but once there is decent amount of weight on the bar it is hard to unrack,I should say clear the j-hook. Out running the band is more difficult than I relized. Next Time to check I will use strait weight to check. I have found the right band combo on ME SQ/DL for me. The next dynamic day the bar will be strait weight for the next 3 weeks. We have finally have access to chains so this will be thrown into the mix on dynamic squat day's.

Monster didn't show, he missed out of the fun and new eye candy walking around, CG chatted with him and he claimed to be sick!!! I am sick with a sinus infection and I still manage to rely on that brute retard strength and I lifted well yesterday. I think next time I the squat lock out I will try 800lbs even.

[joepalooka]

Well when I first started looking into gear choices I have gotten a lot of good food back from Flex2000 and Kyle. I know I have to from my own opinions about gear and well the first squat suit I looked at was the 2ply inzer hardcore. I now think I want canvas to learn in for squatting. And A titan suit to dead lift in. But in the mean time because I can get them in 10 day's I order the 2 ply hardcore power pants instead of breifs. This is similar to all the briefs that are only the bottom portion of a squat suit and is reasonably priced. I heard that inzer power pants werent that good and not supportive in the right areas but I think that opinion was based on the champion or z-suit material single ply. But in the fashion of JA maybe the breifs weren't tight enough. I ordered on Brent Mikesell site www.irongladiators.com (http://www.irongladiators.com). I also ordered his video. I will post feed back once I get the power pants and once I can get them on or if I can get them on. But I read baby powder to plastic bags and so on. I will probably have them not the next dynamic squat day but the following when CG gets back from Florida and hopefully Monster has his illness under control by then! If I don't like them I will try to get the titan boss briefs, I will order the titan centurion/DQ later in august, I want to try the fury too while I am at. The list get bigger as I start buying gear of what I like to what I don't like. The point is I have to start using gear! And as an added bonus what ever fits me will probably fit CG. So what I dont like he can probably use!

Well I figured if I knock off all my bad habbits I can purchase more gear. Plus I can improve my health and recovery time. The six pack a day beer diet will have to stop now!

[This message was edited by joepalooka on 07-07-04 at 11:35 AM.]

[FLEX 2000]

joe, you will find many opinions about gear. i have 2ply inzer power pants. i used to use them for speed sq days. they really didnt give me much. i like the boss briefs ALOT BETTER.

i have no experience with the fury but you cant go wrong with a double denim lol

the inzer canvas is awesome!

[joepalooka]

I have heard this also about the power pants myself that they weren't that supportive. I have a feeling the hardcore material is a bit stiffer than the champion/z-suit material. But I need to try them and form my own opinion. If not I can alway's find a seemstress and make them extremely tight like the JA guy's do for their suits and see what kind of support I can get out of them. BUt I do hear mix things on all gear. I am going to buy a canvas suit weather I am ready for it or not. Basically from the power lifters I do know just tell me to buy and try and see what I like. I used to hear great things about the inzer 2 ply hardcore but no-one seems to chat about them on most of the sites I am on now aday's. Only the pro-inzer sites. A lot of guy's I have talked to lean towards the titan boss and GP canvas. I am intersted in trying canvas and well I think it is the way to go. I plan on competing in the APF and I my as well use what everybody else is using and learn how to use it. I have plenty of time. If I don't like the power pants then I will call titan and worse comes to worse I will take the plunge and try the metal viking breifs. A guy I know is getting a 50lb increase in his squat with an extremely loose pair of the Metal Pro briefs and I mean loose I think he can pull the waist portion up to his chest almost thats how loose they are on him. Again showing that there is a lot of mixed feelings about gear. I just have to try and see.

[joepalooka]

ME chest well once again what a day

Flat bench with chains 60lbs worth

Bar weight posted

1X95,135,185,225,275,315X3
1X365X1 easy
1X405X0 &lt;--- Bench tipped up and threw the bar over my neck I was about 1/4" of hitting up right also had it half way up
1X405X0 &lt;--- stalled at the bottom but CG pulled a little but I still locked it out but that doesnt count

Rack lock outs

1X135,225,315,405,495X5

Chest supported rows (t-bar)
1X90,135,190,225X8,8,8,10

Military machine

1X150,200,300,300 X 8

Well what can I say but I should of had the first 405lbs + chain. I will not use being sick as being an off day I should of had it. I am not making a excuse I should of had it. CG has been stating we should be bench pressing in the cage all the time for safty reasons, and well he is right we will from now on. I am sick of the bench tipping up. The bench is not supported by the head/shoulder region where short guys like us have problems and it is bolted throught the floor mount were my shoulders are lined up so it not only pops a wheelie it also twists from side to side once there is enough weight on the bar. The second attempt I slid further down the bench and I held much tighter but it wasn't good enough the strain on my shoulders from my first attempt was to great. This same incident of the bench tipping is what tore my shoulder up and I forced 2 reps this way I am a little wiser so I will not force the rep once this happens. I was dissappointed with myself non-the less 365+60lbs is not bad but it is not good enough I know I can do better and I have to hammer my triceps to do so. So from now on auxilary work after speed benching will be with more reps less weight 5-8 reps. I have to hammer my triceps harder they have to grow and get stronger. Once I resolve this problem 465 an 475 will be not a problem on the flat bench!!!

Also now since I winged out my elbows my shoulders are really sore. I know its not the military press I did later it was caused by the bar flying towards my neck! This stressed my shoulders pretty bad!!!!

[This message was edited by joepalooka on 07-08-04 at 09:14 AM.]

[Curious George]

I really think we may need to lighten the exercise after our ME or DE. It seems we tend to take it too heavy and working up to a single or triple. That doesn't seem to be helping our recovery. I think we can go heavy, but we need to take our reps to 6-8 instead of lower.

We both need to concentrate on external rotator work in my opinion. It seems that may be the source of a lot of my shoulder pain. The bi or triset of shoulder raises with the 10 lbs plate today seemed to really help by stimulating blood in the shoulder alleviating some of the pressure I was feeling.

I may come in on my off days to do some rotator work. I don't think cleans will help due to the shrugging motion....so I may do some sissy stuff to help my stablity.

Take Good Care,

Cg

[joepalooka]

I agree chuck auxilary work on dynamic day's should not interfere with ME day's. I will lighten Up. I have a different idea thou. What if we wave the auxilary weight and exercise. Like stick with 2 boards after speed bench. 1 week 8-10 reps lighter weight, week 2 after speed bench 6-8 reps with a slight increase in weight, and week 3 a little heavier and work 4-6 reps and then cycle it over again. I think the 2 board may have to cycled with close grip bench as an auxilary exercise with the same thing wave the weight and wave the reps each 6 week rotation on jump each weigth by 5lbs on these days' not to heavy and not to light something in the middle. I also have a different idea and purchasing a cambered bar to bench with. I am sick of being stuck on the flat bench. I know it will be much different with a shirt but as our group grows everyone needs to get weight off the chest.

[joepalooka]

Extra work yesterday

Band push downs total 100 reps

Hip flexor with mini band exercise 100 total reps

[joepalooka]

7-09 Dynamic squat

14" box
4X315X2
3X335X2
1X355X2

45 degree back raise
1Xbar,50,70,70 X8-10

Glute ham raise

2 Xbodyweight X8

Warmed up doing standing abs with green band 3 sets of 10

7-10

Extra work
band push downs 100 total reps
hip exercise with band 50 total reps
Blue Band close stance GMs 2X20


7-11

Dynamic chest

Terrible day (drank way to much saturday night I was feeling pretty rough)

8X135x3
Pull down

1X150,180,200,220 X8
Hammer curls
dumbells 1X15,30,50,70,80 X all sets X8

Standing abs

1X60,75,75,75,X all sets X 8

[joepalooka]

7-12

Reverse blue band deadlift
dropped it down 1 pin from last time

1X225,275,315,365,405X3
1X495,585 X1
1X675X0
1X645X0

Kneeling squat
1X315,225,315,405,495X8

Pull Throughs
1X70,90,120X8

Bad day today. Was feeling a little drained still from the weekend! But none the less this is the last day doing this exercise I don't feel it will improve my deadlift. I understand why it is done but we will be pulling against bands the next month. I am also not that happy with doing pull throughs I feel the exercise but it isn't sufficient weight. I get more benefit from stiff leg deadlifts on a high plat form and touching my feet than I do using pull throughs so I am going to replace pull throughs with stiff leg and I will see what happens.

[This message was edited by joepalooka on 07-13-04 at 10:26 AM.]

[Pharm Animal]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
Kneeling squat
4945X8
Bad day today.<HR></BLOCKQUOTE> http://anabolicfitness.infopop.net/infopop/emoticons/icon_eek.gif http://www.anabolicfitness.net/smileys/lol2[1].gif

[joepalooka]

Ok I fixed it PA! http://www.anabolicfitness.net/smileys/banana.gif :

[joepalooka]

Hand gripper

3 sets each hand 2 times today

[joepalooka]

ME chest

7-14-04
Flat bench

1X95,135,185,225,275,315X3
1x365x6&lt;----- If I felt better it would of been more!
PUT ON TRAINING PARTNERS RELIC INZER BLAST
1x315X1,365X1,405x2

4 Board press with doubled mini band
1X225,275,315,405,X5,5,5,2
1X455X0

that was it a short day

I am still not feeling well do to stress that is work related and my sinus infection is not really over with and the lack of sleep. I could feel where the shirt is supportive but it is supportive way to high on my pecs I tend to believe that with a shirt like this it is supportive in the wrong spot for me especially when 315 touches with ease. Even thou it really helped my shoulder I didn't feel it at all which makes me think about ordering an inzer dd grid stich shirt or a Karins dd and a titan fury to train in. I do have bruising from the shirt and it was very uncomfortable. I imagine if the shirt would have stayed down in the front I could get more out of it, I should of used some stickum spray pullled the front of the shirt down and rotated the shoulders a little bit to make the shirt bite lower down on my pecs instead of high up on my pecs, it was tight on what most people determin to be the upper pecs! I was reflecting yesterday with Dennis and told him exactly what numbers he needed to hit his raw bench goals.

I was working on volume training before CG and Monster started to train with me so I have a feeling once CG gets back we will discuss how we can get into a compromise and go into a JA style or partial MM style bench routine! I like westside and it definitely works for squatting for me and the rest of the guy's but the bench pressing doesn't. As any one following my log I train raw. I feel more flat bench work has to be done so you don't lose form. I have an Idea revolving around 1month of stait weight, 1 month of bands, and 1 month of chains or to put in 9weeks 3 weeks each then once back to strait weight a testing day to see if progress is being made.

[FLEX 2000]

if you touched with 315 its waaaaaaaaaaaay to loose! LOL IMO, denims are the way to go. you get more pop, you can adjust them better, they are alot more comfortable, they dont tear as much, you can wear them high or low, etc.
wait until you try a denim! http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

[joepalooka]

As I thought! I need a shirt that takes way more than my max raw to touch any comments flex on how tight I should order my first shirt? The blast shirt also went on in 5-10 minutes and my training partner couldn't pull it down to where it needed to be the neck hole is to small. Like I said RELIC but still nice to try. I think I will be purchasing shirt really soon and canvas squat suit also.

[FLEX 2000]

just give them your exact measurements. most of time the shirt wont fit exact but you can always get it altered. i know karin does a free first alteration with her shirts.

[joepalooka]

Thanks flex! Now I wished my mom didn't get rid of that industrial sewing machine. She used to be a seemstress and used to sew canvas tops for boats!!!!!!!!

[joepalooka]

7-16

Dynamic squat

14" box

4X315X2
3X365X2
1X405X2

Speed Pull Sumo

6 singles 315

Stiff Leg Deadlifts
Standing on platform and touching feet

1X135,225,315X10

[This message was edited by joepalooka on 07-19-04 at 09:06 AM.]

[joepalooka]

7-18

Dynamic Bench

Doubled Small/Lite band

6X65X3
2X95X3

JM Press

3X95X8
Military Machine
1X90,130,150,200X8

Pull down

1X100,130,150,150Xall by 8

A different day. No CG, Dennis worked out early, and Monster trained differently, the kid was visiting Michigan tech. I could use the doubled smalls with out worrying about watching it bury one or two of my training partners. It felt very good. I was tempted to drive up the weight but after all this is dynamic day and I didn't want to over do it. All thou Monster has now informed me he is going to train hybrid for a while to perserve muscle mass. Which is fine with me. We discussed barbell rows. I may have to try them. I have never really done them because I fall over trying to do them. It can be a new approach for me to train my back I do get tired of using machines. I have been still feeling ill and my knee is hurting from pulling sumo friday. My first pull last friday was way off balance and not in any groove what so ever and it was painfull. I know my deadlift is falling down and 315lbs should be cake for me. I will train sumo for now on after dynamic squats. I was reading on the JA site a guy pulled sumo to increase his squat. My hips hurt more pulling sumo than in squatting and I like it!

[joepalooka]

7-19

ME Squat/DL

16" box

1X95,135,185,225,315X3
1X405,495,585,X1
1X635X1&lt;-----This is were I will gage myself for this box

Wide stance Good morning

1X135,225,315X8
1X405X4

Stiff leg deadlifts

1X135,225X8

Shrugs

1X135,225,315,405,495,585X8

warmed up doing standing abs

1X75,90,90X8

Later on
Band push downs

total 100 reps

I still feel like crap but overall not a bad day. I figured I have to quit sand bagging on the GM's after I squat. I know I can do better. Next time I will skip 135 and go right to 225 after squatting I am already pretty warmed up. I put my belt on for 315 and 405 as pushing my stomach out without the belt upsets my stomach on some day's!

[joepalooka]

Well I may have a used karins DD on the way, I couldn't pass up the price!

[joepalooka]

Well I sent money order out today. Hopefully I will get used denim shirt soon. Cant beat $75 bucks, He stated 4 MEETS with it and didn't like belly benching. I found it on the MM site and should be an exact fit for me.

I am starting to wonder where my damn power pants are! I already am being harrassed by the two other goons and mini-monster they're calling me super shorts!!!

[joepalooka]

7-21

ME chest

Repetition day

Flat bench warm up
1X95,135,185,225,275X3

1X315X10
1X335X10
1X345X9+ almost got 10 I couldn't lock out the last couple of inches

3 Board

1X345X6&lt;---- Went way to low over the middle of my abs
1X365X10
1X385X9

Shoulders
Military Machine
3X200X8

Chest supported rows
1X90,135,180,225X8

JM press
2X95,115X8

Rear delt work
3 X5lbs X8

All things considered not a bad day. I am hitting the top portion of my abs mainly for all sets.

[joepalooka]

My pecs are still sore from wednesday!!!!!!!!

10 reps is a lot for me. As it is now time we will begin a hybrid training for chest. I messed with this before and I am hammering target numbers for CG to bench with so he can realize his goals. I think he will be suprised with the numbers. I have mentioned to him he is over training a tad on the bench. This comes to a point of knowing when to back down becuase the body is not recovering well enough, and dynamic work interfering with ME day's. I know the plan works it is a matter of being able to handle a slight increase in volume and a mix of high reps every other week to be able to recover from heavy boughts of tripples and singles. This will and does increase my raw benching ability. I will discuss more with CG later and I will have probably the format down on paper so to speak. Much like I mentioned in my log before about doing. CG's fragile little elbows have been taking a lot of abuse from heavy board press and rack lock outs. We will take a different approach. Flat bench will take longer to increase max so I expect the board pressing max weights will jump faster. The plan will increase flat bench(raw) slowly but it will increase. I know it will work for him.

[joepalooka]

7-23 dynamic squat --well sort of

no CG, no Dennis, Monster doing his own thing I took longer rest periods and mini-monster clone was distracting me inbetween sets about my calves my quads how he is going to look pretty next summer in his pink ballerna outfit!!! Well any how I warmed up and took a break waiting for CG to show I left my phone at home so sorry CG, Monster informed me you weren't showing.

14" box

1X315,365X2
4X405X2
1X455X2

Speed pulls
sumo
6X315X1
these were much easier today. Why I don't know but my lower back is sore from wednesday so I stopped here and discussed with Monster on how we can get CG to progress faster by backing his weights down.

[joepalooka]

WOOHOO!!! i SHOULD BE GETTING USED kARINS DD NEXT WEEK i BET IT SHOWS BEFORE MY BRIEFS. I think this long of a wait for the power pants I should of called titan and ordered the boss briefs. I think next month I am going to order canvas suit!

[FLEX 2000]

it took me about 10-12weeks for my titan briefs. i called every week and they gave me a different excuse. one week they said they sent them out, the next week they were still making them etc. LOL

i cant wait to hear what happens with the bench shirt!

[joepalooka]

Good news I will have my briefs and shirt by today or by tommorow at the latest! I am getting eager to try shirt.

Shirt was sent saturday, and briefs were sent out friday!!

[joepalooka]

7-25-04
DYNAMIC chest

8X225X3

Shoulder complex rear,side,front delts superset
3sets X10 each

JM press
6X85lbsX8

Pull down

1X150,200,220,240X8

db Hammer curl

1X30,45,65,85X8
1X90X4

[joepalooka]

7-26-04 ME Sq/DL

Good Morning
Wide stance

1X135,225,315,X3
1X405,455,495X1
1X550X1&lt;---- 5lb PR
1X565X1&lt;----20lbPR

Kneeling Squat

1X225,315,405,495X6
1X585X6

Stiff leg deadlift
on plat form
(touching my feet)
1X135,225,315X6
1X405X3

Today started a little slow. The older guy showed a little late. CG and Monster are doing there own thing for a while. So I started. I was real stiff yesterday and I felt that I wasn't loosening up until I hit around 495lbs and took a longer break. I can really tell the difference when I take 90lb jumps in the begining. I just have to get used to it, and I do believe this will keep me from wearing myself out for the max effort set.

[joepalooka]

I got my 2ply hardcore briefs and used karins DD yesterday.

My god it took me a half hour to get them on and a half hour to get the briefs off!!!!!! I am missing skin on my fingers and pulled a lot of hair off my legs. But once I got them on they were a bit better feeling I don't think I had them seated all the way up in the crotch properly becuase I had hard time standing wide in them. So I take that they will probably take some usage before they break in.

Now for the Karins shirt. It looks brand new and is a perfect fit. I was concerned that the arms would be to small. I have to be thankful my arms have shrunk a little. I will try the shirt wednesday when I do 3 board press. I can tell it is going to be very interesting!

Any body that wears a Karins shirt what is the best way to put it on. Palms up when putting sleeves on and pull tight over the shoulders and pull neck and bottom of shirt down?

Any tips about getting the breifs on too.

[This message was edited by joepalooka on 07-27-04 at 10:05 AM.]

[FLEX 2000]

is the shirt open or closed back? if its open back, just put both your arms through. have some grab the back of the right side and wiggle your right arm to get the shirt to go up further. do the same wth the left arm. then lay the velcro over. put your belt on to keep the shirt and place and your all set.

after you use the briefs a couple of times they will lossen up. put baby powder on your legs and in the briefs. slide them up as far as they can go. grab the right side and pinch as much as you can and pull up. then grab the top of the right side and pull up. do the same with the left. have your legs like your going to squat wide and move so your right leg is straight and your left leg is bent. (like you would be stretching your groin) pull the right side up then the same with the left. give a few more tugs and they should be on.

hope that made sence! its easier to show someone then trying to type it! lol

[joepalooka]

Thanks flex. The shirt is open back. I think it will be interesting to see what will touch.

And I did something similar to what you wrote to get the brierfs on except no baby powder. I have marks all over from putting them on. ONce I got them on I was wondering how in the hell was I going to get them off. I will work at it and keep trying to get them on and I am buying some baby powder. I will squat with them on my next dynamic squat day.

[joepalooka]

Ok I have a plan to stretch out the legs slightly on my hardcore briefs. The legs are biting down to tight for me to get them on all the way up. I have few pop bottles in the legs right now. I have to add a couple of small bottles to equal my thigh size. The way it is now the shorts will throw me out of my squat groove. If I can't get them to seat in the crotch right. I will try them on later to see how it went all day with 2-2liter bottles in the legs. I know this tightness is what would make the briefs affective so I will be carefull on stretching the legs out. I will try them friday for my dynamic day. I will try them on about mid way through the sets and I may take the box away for the final few sets. I have a feeling I won't break parrallel with them on.

Yesterday it took me half to time put them on. BUt twice as long to get them off. Still no baby powder I will buy some later after I bench. Post tommorow how shirt KK DD feels!!!!!!

[FLEX 2000]

its hard to tell without seeing them but maybe you should get 1 size bigger. ive found that it should take longer to get on then off. how are you trying to take them off?

[joepalooka]

FLEX the fit is good but the leg openings are a little bit tight. Stretching the leg opening helped a little I could slide the leg hole up my thigh further. The waist and hips are snug. But the leg opening is resisting on the way up on my right leg. With baby powder I got them on in 10-15 minutes and off in about the same.

I got a size to big. The leg hole seems small. So I shoved pop bottles in them to stretch them out a little and it helped.

[joepalooka]

ME Chest

7-28-04

Flat bench.

1Xvarious weights until 315X3
1X335,355,360X6
Put shirt on KKDD
3 Board
1X405X2&lt;---Hit J-hooks
1X405X6
1X425X4

Military machine
upto 300X8

Chest supported row

1X90,135,180,225,X6
1X280X7

The shirt was interesting I showed CG and I think I have a lot of work ahead of me. I will try next week first to see what it will take to touch. I was dropping the weight on the boards yesterday. The shirt is a good fit and I can feel the support from the shirt on the 3 board press I was just to fatigued from my reg flat bench. I will see what it takes to crush me next week. The kid is doing really well. He suprised me an benched and benched pretty good.

[joepalooka]

On the squatting side of things,at first I think it may take a lot of weight to hit parrallel in my powerpants but now as I think more once I get them properly seated in the crotch this may not be the case. I will just have to see. I will use tommorow and on my next ME squat day( which is low box squat day). I may just do a free squats with out the box to see how bad I get out of my natural groove.

ON other ideas for squatting so far everything has been working well for me as far as applying WSB methods for squatting. I may take a few notes out of Brent Mikesells video and apply those. He doesn't train many people or I should say he doesn't have many training partners but some similarities exist in respect to the JA guy's he trains in gear. He does his speed work with out gear and with bands then he progressive works up the weight and putting his gear on as he progressive works the weight up ending his final sets in full gear with no bands. I may take a variation of this approach of some sort. I will ponder the idea. I was looking at a suit that may be loose on me and more comfortable. Until I can get used to screaming tight support gear and learn how to wear it, this could be viable option. I don't want to diet or change my eating habbits yet, I don't really want to lose weight yet.

[This message was edited by joepalooka on 07-29-04 at 01:09 PM.]

[Curious George]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR> I don't want to diet or change my eating habbits yet, I don't really want to lose weight yet.<HR></BLOCKQUOTE>


Me neither.....but my pants don't fit anymore. http://anabolicfitness.infopop.net/infopop/emoticons/icon_cool.gif

Take Good Care,

Cg

[joepalooka]

CG that is on going battle for me. http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif And come on you can always buy pants with an elastic waste band. If I train my quads I am screwed then I will never get my damn power pants on. Once they loosen up I may start training quads again. I think it will help pulling sumo.

[joepalooka]

Well it worked the extra bottle plus the 2-2liter bottles did the trick plus baby powder. I got those damn power pants on all the way. It really didn't take to long about 15 minutes of fighting with them. I walked around the house with them on for a bit and it took me about the same to get them off. I am sure they will loosen up a little more after I use them today! http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif

[Curious George]

Bwaahahah! I wish I had a picture of that.

Take Good Care,

Cg

[joepalooka]

7-29-04 DYNAMIC SQUAT

Well not so I warmed up on the box up to
315X2

Put on power pants what a nut crushing experience.
1X365X8
1X455X8&lt;---- Real easy can feel the rebounding but my belt was loose used my lower back a bit to much. Final 4 reps shoved me forward a little bit as I leaned forward from fatigue but still easy. My back is sore from last monday's max effort GM. Next monday is shedualed for low box. I am going to work on hitting depth and free squatting to see where I can get in the next month or two.

took power pants off ( a lot of joking around with a woman laughing at us joking around and my facial expresions of my nut being squashed as I decended into my squats.

Sumo deadlift from floor
3X315X1
1X365,405,495X1

abs standing 1X75,90,90X8 did these as a warmup.

I think I am going to squat free every other week until I get used to the power pants and the nut strangulation experience. I am purple all over my hip. Monday I think I will work up to 495 for several sets and squat free and over the next few weeks progressive work the weight up to replace max effort box squatting. I will continue with ME SQ/DL with good mornings and deadlifts I don't want to change the format yet.

[joepalooka]

Saturday work

Barbell curl
1Xbar,65,85,105X8
1X155X8
1X185X3
Preacher curl
3X120X8
incline hammer curl
3X20X8

calves various sets

[joepalooka]

8-1-04 dynamic bench
doubled smalls
6X65X3
1X95X3
1X135X3

2 board press with fat bar

1X365X5
1X405X3
1X430X0&lt;---A lot harder with the fat bar
1X430X1&lt;--- Regular bar

shoulder complex 3sets by 10 each direction
Band push downs
100 total reps
JM press
1X65,85,105,125X8
Pull down
1X100,120,140,160,180X8

I am shifting my board pressing around to be on sunday and I will be working shirt work on wednesday with rack lock outs. I expect my raw bench to fall down while doing this. As I get used to the higher volume hopefully I will hit the bottom and start working my way back up. I will work various boards and swap the fat bar once in a while as it is more difficult to press with the fat bar. I do think 430 was difficult yesterday becuase of 3 board press wednesday and I have trippled 430 on the 2 board before so I need to work my way back up to this and beyond. So as it now begins learning to use equipment.

My back is killing me from last friday I will determine after my warm up today if I am going to actually squat or not, this also interferes with my arch also while benching. If warm ups don't go well I will not squat and just work the accessory work. I may just need a few day's of rest.

[Curious George]

In my opinion, your body is probably telling you to knock it off for a couple of days.....Nobody, not even you can recuperate training this way without AS.

Take Good Care,

Cg

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Curious George:
In my opinion, your body is probably telling you to knock it off for a couple of days.....Nobody, not even you can recuperate training this way without AS.

<HR></BLOCKQUOTE>

Hell, not even WITH it...

-------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/office.jpg "I was told that I could listen to the radio at a reasonable volume."

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[FLEX 2000]

joe, maybe try this...

speed day
light speed with mini's
tri extensions
rotator cuffs

max effort day
shirt with bands
board press

if your going to be using a shirt, then dont worry about your raw bench. on speed day, dont beat yourself up, keep it easy! on max effort day, go to a 1 rep max.

this is just an example so you can get an idea.

you should not be going to failure on speed day. save it for max effort day. dont worry about doing boards or rack lockouts on this day save it for max effort work.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by FLEX 2000:

joe, maybe try this...

<HR></BLOCKQUOTE>

http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif
What he needs to try is not maxing out on heavy day, then maxing out on speed day, then maxing out with boards, then maxing out on the box, then maxing out with bands in the same week. Honestly, the guy has 4 max effort days a week (then comes in a couple extra days to work "other things")...
http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

-------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/office.jpg "I was told that I could listen to the radio at a reasonable volume."

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[joepalooka]

Thanks flex I am going to try to mix it up a little bit. I have too many thoughts so I have to narrow it down. I may try your format for a while which is a simple plan. And you are correct I am beating myself up pretty hard. I am going to work the shirt more and drop any heavy work on speed day. I am wearing myself down a bit.
Today I will do flat warm up and then put shirt on work it a little bit then I want to find what touches. Next week I will try it with the bands. I have to find that happy medium. I am searching for the right mix for me. So any and all imput is appreciated. I wanted to go towards more volume again but it is wearing me out already. So I will try to cut back and rest more. Last week I was wore out for board pressing. But that is ok I need to work it when I am tired.

I will probably rotate differt boards after my flat bench and alternate some rack lock outs when I feel beat up as I feel right now, my back is still aching. Which I will do today. I know my accessory and speed work has been to heavy for the last 2 weeks. I have been to heavy and I am paying the price. I will try to stick to this format and not over work.

ME bench Flat bench followed /board press or rack lock out/ Some sort of tricep work/lat work shoulder work.

Speed bench days, speed and rotator work and a couple accesory exercises. I have a feeling I am going to flop bad today but that is ok I know I am beat up. This friday I am only going to be going light with small band for dynamic squat with no bar weight and a couple of accessory exercises. No heavy deadlifting any more for a bit.

Monster and CG I have never been to worried about recovery I usually just back down for a few weeks and then back to it. I am finally getting to the point I may need a break revaluate what has been working and what has not. I know that last few weeks have not so a new start with a little different approach is needed. I know I must squat with bands and take a break once in a while but no longer than 3 week away from bands. Benching is still touchy with bands. I like board pressing with bands and may do that to develop lock out strength over the rack lock out. As we shall see today how much I back down. I will may only do a couple of exercises today and that will be it. Depending how I feel will determine what I will do.

[This message was edited by joepalooka on 08-04-04 at 10:58 AM.]

[joepalooka]

Now for ME Squat day! Well last monday I did warmup on the box 14" to 495lbs by 1. My idiot logic decided to squat any way

Power pants on
2X495X1
1X545X1&lt;---- easy

I finally got the damn power pants to seat right I stretched the leg openings more and went on easier. The bruising is completely across my hips so I think I have them in the right spot. I have to fight with them on to unrack in the power rack. Will figure it out.

I stopped here and did a few walk outs

1X585X2
1X655X0&lt;--I unracked it then decided against the walk out.

Yesterday I did a lot of sets of calves and did some lite quad work. I stretched my back out and CG you would be proud cardio for 0.5 hours at that brisk pace I walk at!!!!!!hehehe

[joepalooka]

ME chest
8-04-04
flat bench
1X350X8
shirt on
1X365X3<---7-8" from touching shirt on loose
1X405X1<---same
1X430X1 about 6" from touching shirt on loose
1X455X0 about 4-5" from touching <--shirt loose
1X515X0 weight touched finally shirt pulled tight

Rack lock outs
10 hole
1X340X5
1X365X3
1X405X3
1X430X2
1X455X2

That was it. Will do shoulder and lat work today.
I ran out of gas with the shirt on. I took a break for a bit and then did rack lockouts. As I have been thinking more I know what has been working for me but I need to have more shirt work. So I go back to what we were doing before and rotate my max effort work. I will use bands with this all the time. But I will do shirt work first. I like the Joe Average approach but I will not go to failure. So warm up shirt on and then one set in shirt for Xreps and use a progressive overload sheme week 1--10 reps weekX-max single. Followed no shirt ME work boards, rack, incline, repition.

I also noticed that I can retract my shoulders tighter when I do rack lock outs then when I flat bench press. I have to figure this out when I flat bench. This shortens my stroke quite a bit. Now to be able to do this I need more practice at it and set up a little differently.

[This message was edited by joepalooka on 08-06-04 at 02:54 PM.]

[joepalooka]

8-6 DYNAMIC Squat
briefs on

doubled smalls

8X225X2

Speed pull on 5" platform
conventional stance

6X315X2

Pull throughs

1X100,120,140,160X8

8-8-04 dynamic bench

doubled mini's

8X175X3

mini band push downs

lateral raises
super set each direction
3X10

Pull down

1X100,150,200,240,280X8

hammer curl

5X35X8

[joepalooka]

I am forgetting a post the day following ME chest I did Military machine up to 300lbs X8, push downs 100lbs by 100 reps, Preacher curled and dont laugh, For 12-15 reps several sets and hammer curled 6 sets of 35 lbs. I will admit my arms did get pumped. Now my elbows hurt from it!!!

[joepalooka]

8-10-04 ME Squat/DL

Rev Green band deadlift band set to release fully at knee level. Standing on 3" plat form

1X135,225,275,315,365,405X2
1X455,495,515,535X1
1X555X0

As my dissappointment in my deadlift continues to grow this is all I could do!

Glute ham raise, finally got one at the gym

3X10 body weight

2X5 with mini band around my neck

This is a lot easier then I thought it would be having an actual toe plate makes a huge difference.

Pull throughs for the glutes

1X100,140,160,180X8

Lite calves and quad work

[joepalooka]

8-11-04

ME chest

Flat bench

1Xbar,95,135,225,315X3

Put shirt on
1X340,385,405,445X3
Put belt on to keep shirt from riding up
made a big difference
1X455X2
1X475X1

I don't know how far from touching either but I am guessing it was still high!
Rack lock out 11 pin 2-3" lock out

1X405,455,495X5

Military machine

1X150,250,300 X8

10 minutes of cardio I am not bold enough to do 15-20 minutes yet unlike the other hobbit and Monster I fear my brisk walking pace will interfere with squatting.

Also showed old female aquaintance the glute ham raise, and yet CG and I were showing the ding bat personal trainer once again how to use it. Her conclusion is you need to be an advanced lifter to use it. My My she is wrong she just doesnt want to admit she is weak and she is showing very weak persons how to use the device which she still doesn't know how to use. She is like an old dog you cant teach new tricks too. Once she did one rep right I think she was about to scream in pain. But reqardless we are showing people how to use it and encourage them to do so. I still feel its the best hamstring exercise you can ever do!!

I had a conversation with another power lifter that has several kk dd's. He just gave me advice to work out in the shirt more and more and keep adding weight and not fight the shirt to pull the bar down and wetting the front. I will maybe try wetting the shirt next week.

[FLEX 2000]

dont wet the shirt because it will stretch it out. its hard to tell without seeing the shirt but pinch your shoulder blades together and pull the bar down.

for lighter sets, keep the shirt higher and try and get something to touch.

try using low boards(3,2,1) and get the feel of making it touch. you can use max effort on a 3 board or you can work your way down the boards. get something to touch on a 3board, add weight use a 2board, add weight use a 1board, add weight touch with no boards.

[joepalooka]

Thanks flex

I really dont want the shirt to stretch so I won't wet it down. I Think with the shirt high I can get something to touch I just have to work at it and I have to work on arching with my belt on it was quite tough to get my arch up to pinch my shoulder blades back. I also had a hard time taking weight out of the rack, I didn't take a hand off maybe next time I will. I will try next week to get a lighter weight to touch I will pull down on the bar also. I will let the shirt ride up high to see if I can touch something. I will also try working the boards down too. I appreciate your advice. The guy I was talking to at the gym is not a really good bench presser either so I don't take to much advice from him, I just like to bullshit and see if he has any good input.

[FLEX 2000]

if you can have someone hand you off, it will make a huge difference! you will be able to stay tighter and keep your arch. its hard at first to arch with the shirt and belt on but keep working on it and you'll get there.

where do you grip the bar?

you may be doing everything right but the shirt may be really tight and need alot to touch. just pull the bar down, get your belly up and press!

i dont see why you cant do mid 500's with more work. at 198, that would be a sick bench!

stay positive and dont go to that bodybuiling stuff! LOL j/k guys!

[joepalooka]

Oh I grip wide. Middle finger to Index finger on the ring when I am going heavy. Oh I won't mention names but no body building stuff for me. I want to strong as possible. I only do light quad work to see if it will help in my sumo deadlift and relieve some pain I have in my left quad.

I think the shirt is tight, Monster say's he's seen his former training partner wear much tighter shirts but then again I don't bench 800-900lbs either.


I have pretty good technique for benching with an arch. I may need some fine tuning and I have to remember to tuck as hard as possible to let my lats support the weight while lowering the bar. I need to work at it. Benching with a shirt is new to me 475 felt pretty easy. I just have to not wear myself out before I put the shirt on.

I know what you mean about taking a hand off. I lose the tightness in my shoulders when I unrack the weight myself, I should say I have to flatten myself out to unrack the weight. With lighter weight I can maintain the tightness in my shoulders when unracking weight but once I get heavier I have relax and flatten myself out.

I pretty much have the highest arch in gym while benching. Hard to imagine as short as I am I can arch pretty high and keep my ass on the bench so pushing my stomach out more has been a challenge. With the shirt and belt on it was way much harder to arch I will work at it. I was tempted to grabs CG's purple belt from him its more flexible than mine.

Thats my goal a mid 500's, I know it will take some time and I have a lot to learn about benching in a shirt. I have to keep plugging away and I will get there. Thanks again flex!

[Curious George]

wimp

Take Good Care,

Cg

[Monster]

sissy

-------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/office.jpg "I was told that I could listen to the radio at a reasonable volume."

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[Curious George]

weakling

Take Good Care,

Cg

[joepalooka]

hehehe

Just for you CG I did 0.5hrs of cardio yesterday at a blistering pace of 2 mph!!!! I didn't do anything else but abb work. I am going to work out early today but I will still be at the gym by the time you two get there!

[joepalooka]

Last friday's dynamic squat

14" box
warmed up doubled small band
1X260X2
Breifs on
7X260X2

Glute ham raise 4 sets of 10, couple of sets with mini band to 5

Standing abs 3 X60X8

lying abs on glute ham bench

3X10

SUnday's dynamic bench 8-15-04

speed bench

8X245+1 set of chainsX3

Mini band push downs

1X100 total reps

shoulder lateral raises super set 3 directions
1X10,15,20,X10

Pull down
1X120,170,220,260X8
1X300X6

Hammer curl

1X20,30,50,70,90X8

Rotater work. 5lb dumbell

[joepalooka]

8-16-04 ME-squat/DL

16" box

1X95,135X5
1X225,315,X3
1X405X2
1X495,585X1
1X645X1<----10lb PR

Stiff leg DL

1X135,225,315,405X3
1X455X1

glute ham raise

1X12,2XminibandX10,8dropped band X5

Decided to not wear briefs today. I thought I was shooting for a 20lb PR but I was wrong it was only 10lbs for this height the last time this height box I think was mid july.

[Pharm Animal]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
1X645X1&lt;----20lb PR.<HR></BLOCKQUOTE> http://anabolicfitness.infopop.net/infopop/emoticons/icon_eek.gif
WOWhttp://www.anabolicfitness.net/smileys/elephant.gif

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Decided to not wear briefs today.<HR></BLOCKQUOTE> http://www.anabolicfitness.net/smileys/lol2[1].gif
That sounds hillarious to a bodybuilder like myself! Silly powerlifters! heheh

[joepalooka]

PA I posted to soon. It is only a 10lb pr.

Yes I know powerlifting gear has its quirks breifs, suits, knee wraps. I didn't want to fight to get them off. I smashed my finger and tore some skin off again last friday.

[joepalooka]

8-18-04 ME-chest
First off I am not making any excuses I had a really off day I just couldn't get my head into it yesterday.

Flat bench
1Xbar,95,135,185,225,315,365X3
1X385X2<----Should of been more reps
1X405X1<----Easy--should of been more reps

Put on shirt
Forced to touch
1X425X1<---Forced it and it barely touched my belly pressed back up easy

3 Board with shirt on for the hell it

1X455X0<--got it moving but didn't lock it out

I called quits here no sense in making work out worse!

Next week you will see a change in my bench I will be benching with bands for the majority of the time. I am also going to increase the volume too. I have dropped my extra band work for the last couple of weeks and I think this may have impacted me a little and my sleeping has been very erratic I wake up for unknown reasons and the humidity has been relatively high. These are not excuses but may have been contributing factors to my off day!

[Curious George]

I felt the same way yesterday Joe. Even Yoda can have an off day. I'll bring you in a bottle of melatonin tomorrow to try. I really feel like crap today due to the humidity and my sinus problems.

Take Good Care,

Cg

[joepalooka]

8-19-04

Shoulder press machine
1X70,150X15,10 warm up

1X200,300,325,350,375X8
This machine is spring loaded I made sure I paused at the bottom and not compress springs to rebound

Band push down small band
100 total reps

Light cable kick back

5X30X20

[joepalooka]

8-20-04 Dynamic squat

doubled small band 14" box

bar weight posted
8X285X2

Glute ham raise

3X12 with miniband

Pull throughs

1X140,180,220X8

8-22-04 dynamic chest

with mini bands

8X165X3

Incline db press 3X50lbsX8

lateral flyes

2X15X10 each direction

Rolling db

1X25,30,35,40,45X8

that was it, I was getting to hungry, All I could think about was food!!!

[joepalooka]

8-23-04 ME squat/DL

wide stance good morning

1X135,225,315X8,5,4
1X405,455,495X1
1X585X1<---20lb PR

45degree back raise
The ingenious CG choked a lite band around base and holding 5kg medicine ball

2X8

glute ham raise

Hamstrings are pretty fried by now

with mini band wasn't pretty go a few reps

3Xbody weight X8

Strait leg abs on glute ham raise.

3 X10

This was it for the day. My back was sore from last friday. I loosened up during the work sets a bit and now my right hamstring feels strained from leaning more to my right leg as my left hip is sore from last week also. Monster was humouring us on doing abs yesterday.

[joepalooka]

8_25-04 MEchest

flat bench with doubled small band
bar weight posted
1Xbar,95,135X8
1X185,225X3
4X275X1

3 board no bands
1X135,225,315X8
1X405X7
Military machine
1X150,250,300,390X8
Chest supported rows

1X45,90,135,180,225X3
1X270X8<---best yet

The benching with the bands is hard. You definitely strain for the lock out portion which is what I need. My back is really fried!!!!

[joepalooka]

Last friday's dynamic squat
14" box
choked blue band around 25lb plate and a DB

8X300X2

Rack pulls just below knee
1X135,225,315,405,495,585X3,3,3,3,1,1
1X635X0
hitched it
1X635X1
legs and back completely fried I couldn't do glute ham raieses. Thus this will end my session of a circa max phase my back and hamstrings are way over worked.

Sunday's dynamic bench

2X185X3
6X225X3
with doubled mini

Rack lock outs

2X315X3

elbows very sore

lateral raises superset all 3 directions
3X10x10

PUll down
v-handle
1X100,150,200X8

DB Hammer curls

1X25,50,70X8
1X100X5

Various over head extensions
6X15X15

[joepalooka]

8-30-04 ME SQ/DL
14" box
1Xbar,95,135,225,315X3
Put on briefs
1X505X1
1X555X1<----10lb pr
1X600X1<----55lb pr
stopped here I was starting to see the planets whirl around

Stiff Leg DL
1X135,225,315X5
1X405X3
1X455X2
1X475X1

45 degree back raise
small band choked and holding 5kg medicine ball
3X10

Pull down

3X150X8

Warmed up doing standing abs
1X60,75,90X10

My hamstrings are still sore from last few weeks of killing myself on dynamic day. I will take it easy for now on for dynamic day's and switch to a 12" box and stand narrow.

I know it will be asked how much am I getting out of the briefs and to be honost I am not sure. I am guessing around 30-40lbs. I feel more support standing narrow and deadlifting with them on then I do squatting. I think if I could stand wider then I would feel more support out of them. It is still hard to get down with them on but since I can not stand as wide as I would like inside the power rack. I have to throw my hips forward a little bit to sit down on the box. Which is affecting my groove. When I stood outside the power rack and squatted I could definitely feel the rebound out of them.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
I will take it easy for now on for dynamic day's
<HR></BLOCKQUOTE>

http://anabolicfitness.infopop.net/infopop/emoticons/icon_rolleyes.gif
Yeah, and Im gonna go on a macrobiotic diet of only whole foods so I can drop 100+ lbs and be in the next Abercrombie catalog.

(CG, you believe this guy?)
http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

-------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/office.jpg "I was told that I could listen to the radio at a reasonable volume."

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[FLEX 2000]

joe, have you taken a weight without the box? have you used knee wraps before?

[Curious George]

Yeah Monster.....he is going to listen to his body.....HAH! http://anabolicfitness.infopop.net/infopop/emoticons/icon_rolleyes.gif

Take Good Care,

Cg

[joepalooka]

Flex I indend to. I have to let my back and hamstrings heal from the last 3 weeks of abuse and I will take a weight with out the box on my next low box day I will warm up on the box and take it away.

I have never worn knee wraps before until yesterday. I did one warm up set with them on. I have the metal black wraps. I tried them once yesterday. They cut the circulation off in my legs which is good I guess I didn't feel any pain with them on. I am not sure about the rebound either I only did one rep with them. I think I have to stand wider with the wraps and briefs on.

Monster,CG if i give up drinking beer I might become too thin and you guys might mistake me for a wafer board!!

You two just wait and see once I start taking my diet serious!! There is a six pack underneath the buhdda belly!!hehehehehe

And I only plan on squatting very light on friday nothing over 225lbs I promise!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!

[This message was edited by joepalooka on 08-31-04 at 04:15 PM.]

[joepalooka]

9-1-04 ME bench
Rack lock out 11 pin
2-3" lock out for me
1X135,225,315,405,495,585X3
1X675X0<---got it moving off the pin but couldn't lock arms out
Put shirt on for a little shirt work
collar up high
1X135,225,315X3<---last rep almost touched
1X405X3
1X455X0<---worn out
1X335X3<---last two reps barely touched

Miltary machine
3X140X8
Rolling db
1X25,27.5,32.5,35,40,50X8
Chest supported rows
1X1,2,3,4,5,6(45lbplates)X8-5
1X7platesX1 worn out completely

I am having a hard time keeping my technique on the flat bench my upper back has been extrememly sore. I had a hard time tucking my elbows in and supporting weight with my lats. I will bench with bands and shirt on next week and work on form and technique. I think some of my problem is confidence with heavier weight. The other component is speed. I am resisting the shirt when I come down. So I know I have to work on both of these. So on my speed bench work I will work harder on my form. I know what to do I think I just have to put it together.

[joepalooka]

last friday's dynamic squat

12" box
Briefs on
8X3X325
Glute ham raise
3X8Xbodyweight only
hamstring feels stressed still
Pull throughs

1X140,220,240X8

Sunday's work out

Close grip
doubled small band
1X95X5
CG 2 board
1X115X5 doubled small bands
CG 3 board
1X135X5 doubled small bands
CG 4 board
1X155X8 doubled small bands

Jm Press 2X95lbs X5

DB row, 1X80,120,165X8
lateral raises super set all three directions
3X10X10
Preacher curl

upto 1X150X10

9-6-04 ME SQ/DL

Deadlift from floor Conventional stance
upto
1X555X1
1X575X0

Squat lock out 1/4 squat depth

upto 1X835X1

glute ham raise
3X10Xbodyweight.

[joepalooka]

Well I have ordered a titan centurion squat suit to train in. Until I order a canvas squat suit later on. I am wondering how the pain will feel with the power pants and suit on at the same time. I imagine the pain can't get any worse!!!!!!!!!!

[joepalooka]

wOOHOO I should have new squat suit in a few day's!

[joepalooka]

9-8-04
ME chest

flat bench doubled green bands

1Xbar,65,85X3
put shirt on
1X95,115,135,185X1<---185 went very smooth and strained at lock out

1X225X1<---Here is where I will gage my self for the band set up.

The 225 was the strangest looking rep I have ever done!
Almost all reps touched. The 165lb db's were moving across the ground but we jammed them to the bench with a couple of 25lb plates. I pulled the shirt down so the collar was lower as the weight increased.

Decline
1X135,225,315,X3
1x405x1<----I lowered the bar to high on my chest I could of got more. The decline benches suck at the gym I train at the leg rollers are to high.

Rolling db

1X30,40,50,60,60X8

Military press

I had to have some dignity and since my shoulders are not that stable I will work on these and well this is all I could do since I lack control from not doing these in a real long time.

2X135X8

I also purchased the other day a titan single ply F6 shirt to see what that is like. I will try it next week.

[joepalooka]

Holy crap I got my titan suit and shirt yesterday. I am not to crazy about the colors but when I order stock off the shelf I get what I deserve. Both are Red. I ordered tuesday and got it thursday!!!!!!!! I tried both on. I know my own stupidity gets to me but the suit material is very stiff. I am starting to think I need to custom order suits. So far hardcore power pants leg opening to small but fits well in the hips. Centurion fits well in the hips but leg openings are to small. But oh well the suit goes on a hell of lot easier then the power pants do. I put it on and was walking around with it much more comforting in the private region. I will try suit today if indeed there is more relief so to speak!

I can tell the F6 shirt will be pretty amazing when I get it seated right. The only problem I have a is I cant get the arms on all the way. I am greatful for the stretchy back or I would of never got the shirt off by my self. Again my intelligence hard at work. The chest panel only spans about 6.5inches and feels a hell of lot tighter then my DD.

[This message was edited by joepalooka on 09-10-04 at 12:26 PM.]

[Curious George]

Make fun of me for my purple belt again fucker. http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif

Take Good Care,

Cg

[joepalooka]

I can still make fun of your belt atleast both are not purple!!!!!!hehehe.

[joepalooka]

9-10-04
LAST Friday's dynamic squat

12" box

8X350X2
Titan suit on straps down. This suit is much more forgiving to my private parts! It is very stiff and has more pop out of the bottom then my hardcore powerpants. I will have to try deadlifting in them with the staps up to see if I can break my plateu on the deadlift.

Glute ham raise
3X10
Pull throughs
1X140,220,240X8-10
Shrug
1X225,315,405X8,8,6
straps
1X495,585,675X5,8,6
1X765X2<-----this hurt reallly bad it felt like it took me 5 minutes to stand up with this. Basically a pin pull from knee level and two very slow reps with minimal movement!!!

Apparently a certain person was knocking I only did 2 reps! CG and Monster knows who I am talking about. Apparently he complains to another person in the gym we know that was speaking to jabber jaw and jabber jaw was reiterating for me. He complains that I think I am the shit because I can manage to do a few reps with X weight. I think he is jealous because I am more popular in the gym, not as popular as CG mind you but more popular than him. I take my time and answer questions when I have time and I will help someone if asked. I am not arrogant or self absorbed to think my training methods are the only ones to be used. I would also bet he doesn't understand that I am not a bodybuilder no matter how I may look. Buddha belly aside! And he probably lacks knowledge about our lifting style. But I do see jealousy hard at work. He watches and stares as we train. He probably wonders how does those two little hobbits move so much weight even when Monster is not around. Yet his trainee has not manage to lift as much and his little flock of idol worshippers are dropping off like flies!!! I find humour in some one trying to talk shit thou, he can keep telling his trainees to curl and reverse curl and so on and one day they too can quarter squat with there knees wrapped 300lbs!!!!People alway's knock what they don't understand. Especially if they have never thought outside the box or even had there own thought or just plain think about what they are doing. Why be normal. Even when I do return to some body building training I know what works for me. I personally think he is trying to justify to himself what he can lift in which I personally don't care.

9-11-04

strait leg abs
side bends 1X50,70,90X8
glute ham raise 3X8
Calves various sets
showed another female how to use the glute ham raise properly. Monsters' favorite trainer teaching other's terribly incorrect form!!!!! I don't why a person would intentionally use the glute hams raise and not try to pull with there hamstrings this one is beyond me.

9-12-04
Triceps
close grip doubled small band
1X95X10
2board same bands
1X115X10
3board same bands
1X135X10
4 board same bands
1X155X10
all close grip

Pull down
Upto 300X8
shoulder lateral raises
superset all 3 directions
3X15X10
band push down
1X50,30,20 total 100reps
hammer curl
upto 1X90X8

[This message was edited by joepalooka on 09-13-04 at 02:25 PM.]

[joepalooka]

9-13-04
ME squat/DL

16" box
1X135,225,315,405,495X3
titan suit on straps down
1X585X1
1X650X0<----almost missed the box and I didn't have my back locked into position I was leaning forward first time in a while I got stappled to the box!
1X650X1<---again I didn't have my back locked in leaning forward a tad on the way up.
1X665X1<---20lb pr. I Locked my back and this was a lot smoother than the last 2 at 650.
I blame my utter stupidity here on this day my back was wasted from last friday's efforts and the heavy shrugs this was making it difficult to arch my back hard.

Stiff leg deadlift on platform touching feet
1X135,225,315,405X5
1X455X3

strait leg abs on glute ham raise

several sets some with weight

I have now strained my right knee. It is not painful but it is aggrevated and is an old injury. I will ice down and for the next few weeks of Max Effort work I may put my knee wraps on to avoid aggrevating this spot any more then I have too. In a couple of weeks I may take a repetition day for squatting and will squat outside the cage. Suit on straps down or up and knee wraps! Monster was poking fun of my nice new red squat suit. Or unitard as I call it! I don't know if the people were starring at the bright red suit or the weight I was squatting but I know there were plenty of laughs. Monster was being pretty funny at my expence!hehehehe Just wait until he sees the bright red bench shirt.

But any how next week I am going to close stance GM's as CG did yesterday and the following week I will do a repetition day straps up knee wraps on the more I think about it I have learn to wear all the gear at one time. I am not going to wear a half shirt either!

[Curious George]

The half shirt will show off your belly button ring.

As for that guy that was talking crap, Monster was ready to confront the guy and so was I....But then I thought to myself, what difference does it make? We have a sort of gang mentality in our little group. If you mess with one of the three you mess with us all. It's nice, but it doesn't mean this guy is worth anything to me. The only thing I don't like is him messing with the seniors. If I ever saw that I would step in, but now that I have time to think....I couldn't give two shits about him or what he says.....Let his jealous little foo-foo ass say what he wants.

You know, we help other people out and don't bother anybody. It's assholes like that prick that give us folks that train for the love of it a bad rap.

Take Good Care,

Cg

[joepalooka]

CG I agree he is a waste of time I don't need any detours on my way home from the gym. Maybe we can sick the dumbass trainer on him SHe likes younger men!

[joepalooka]

9-15 ME chest

Repetition set
warmed up like this
1X135,225X3
1X315X10
1X365X1
1X365X4<---Reserving energy and waiting for a spotter to arrive
Titan F6 shirt
1X385X12<----Not a one close to touching
Touch sets
tried 1X405X1<---closer 3-4 inches
1X455X1 Didn't think about set up and came down to high so a lot higher
1X495Xtouch I got it moving the first 4 inches but couldn't move it any further I think i was worn out

Incline db's
3X100X8
Military Machine
2X300X8


That was it for the day!
The titan shirt I couldn't get seated properly. But it is very stiff and bites hard on the triceps, it has excellent support but I suspect it will stretch.

The 455 I came strait down with it I didn't think about placing. The 495lbs I did. I put over the sternum/upper abb region it went down smooth and I got it moving. I accomplished what I needed to do. I will keep the JA style of benching for a while to see if I like if further I will complete the whole bench cycle and asses if I like it. I am missing the ME board pressing but if this works then it works!

[joepalooka]

I had a chat with another lifter that wears a titan fury and stated that it is fine the way I wore my titan shirt and to not seat the shirt into the armpits. Now I am thinking of using stickum to keep it from sliding down and trying to pull the collar down lower. I will have some investigating to do. I will alternate every other week denim shirt and poly shirt.

On another note my insomnia has returned I haven't been eating properly and it wakes me up too early becuase I was starving this morning at 2:30AM!

[Curious George]

Love the avatar Joe.

Take Good Care,

Cg

[joepalooka]

Last friday's dynamic effort. Well sort of insomnia made me tired and was moving really slow
8X365X2 off a 12" box

Glute ham raise
3X10 with medicine ball 4 kg

Pull throughs

1X140,220,240 X8

SUnday's tricep work

doubled small band for all
all close grip
1X115X5
2board
1X135X5
3board
1X155X5
4board
1X175X5

shoulders
side lateral raises
3X15X10
back
chest supported rows
1X2,3,4,5,6,7platesX8,8,8,8,6,1
Hammer curl
1X30,50X8

[joepalooka]

I have also strained my achilles tendon some how I have yet to figure out what I did for this but I suspect it had something to do cleaning my back yard of twigs and branches and stuff I was stepping on sticks to break them.

[joepalooka]

9-20-04

ME sq/dl

narrow stance GM's low at 9 hole by mistake
1X135,185,225X3
1X275X1
widen stance
1X315X1
raise to 10 pin
1X365X1
Rack pulls below knee
1X225,405X1 sumo
1X495X0 hurt my hip
1X495X1 conventional
1X545X1
1X585X0
1X585X0
above knee
1X635X1<--straps
1X675X1<--"
glute ham raise
3X10Xbodyweight

that was it for the day

[joepalooka]

9-22-04
ME chest

Doubled large bands!
1Xbar,65X1
denim on pulled collar low
1X85,105X1
1X135X1<-----1 db moved made hard but locked it out
1X155X0<----@1" from locking it out

Decline
1X135,225,315X8

PRetty beat after sling shotting the bar with the large bands! CG had some real doubts about using these bands but who knows until you try! The db's were moving all over the floor I had a hard time keeping them put. We strung an extra 50lbs to each db but that wouldn't do we jammed plates to the db's and the bench and this seemed to hold them in place temporarily until 135lbs when one db was further back then the other. I have no idea what kind of tension the bands were given but I would say a lot at the top I had a hard time unracking it. Next time I will use a hand off!

[Curious George]

I thought for sure AF would be in the market for a new training mod. You don't have computers in heaven!

Take Good Care,

Cg

[joepalooka]

hehehehe

And I won't use those bands for a while once every couple of months or so.

I think this every other week maximum band tension will rotate like this smalls, smalls + mini's, average. Just to keep it sane!

[This message was edited by joepalooka on 09-24-04 at 08:21 AM.]

[joepalooka]

Yesterday's dynamic squat

warmed up to315on 12" box
briefs on
2X325,350,365,405X2
worked up
1X455,495X2

Romanian DL
1X135,225,315,405,495X5
glute ham raise
3x7,10,10
standing abs
1X65,90,110X8
pull down
3X110X8

[joepalooka]

9-26-04
DYNAMIC BENCH

2X185,205,225,255X3
band push downs
200 total reps

Pull down
1X120,180,240,300X8,8,6,4

hammer curl

1X30,50,70,85,100X8,8,8,8,7
various db curls and preacher curls

[joepalooka]

9-27-04 ME squat/DL

14" box

warmed up to 405X2 then suit on straps down

6X495X2
Last 3 sets straps up to see what if feels like
and well the staps are to long I can get them on with ease.

My performance today was shitty. My weekend warrior drinking fest has something to do with it. I just didn't have the energy to move anything. I focused on pausing on the box and then standing up. This is all I did yesterday but I slept like a baby!

[This message was edited by joepalooka on 09-29-04 at 04:41 PM.]

[joepalooka]

9-29-04 ME Chest

Flat bench
1X95,135,225X3
1X315X10
1X365X2 comp grip
1X365X4
shirt on titan f6 pulled collar as far down as possible
1X405X8 <---- hands started slipping
1X455X1
1X475X1 <--- not close to touching
1X525X0<----- way to high I didn't try pulling it down
1X525X0<----@3" from touching

I did notice today on the last set that with this shirt pulled down it is restrictive and I couldn't retract my shoulders and squeeze them together. Next time I will let the collar ride up because last time I wore the shirt 385 was about 3" from touching on a repitition set. 405 was a lot higher but I think it was a combination of not being able to retract my shoulders and arch up because my belt was cranked tight.

I did a couple sets of incline db's no need to mention the weight because it wasn't heavy.

Dips 3 sets of body weight. Well it has been a year since I injured my shoulder and well I will have to take it easy on doing dips.

[FLEX 2000]

any reason you are working your warm ups like that? looks like you tried to get some raw reps in with 365, then an 8rep set with 405 before working to a heavy single.

[joepalooka]

I have been warming up by feel nothing important the singles are to work the form and groove of the shirt. The main work is the repititions in the first set with the shirt.

Basically I am following the JA template to see if it works for me. I missed a couple of reps yesterday with 405 I was hoping for 10 but oh well.

I will summarize what I have done so far for ME work and what I hope to do

week 1 feeler day no shirt 4X275X1 with doubled smalls
week 2 max band tension 1X225X1 doubled greens
week 3 repitition 1X385X12 Supposed to do a touch set I did 495 touched and got it moving!
week 4 max band tension doubled large 1X135X1 near miss with 155
week 5 repitition 1X405X8 I was hoping for 10, I pulled collar down and my hands were sliding the touch set was supposed to be 525 but since i keep pulling the collar way down I was about 3" high plus my arch was pretty much non-existing at this point had I been able to arch I think it would of touched.
week 6 max band will be doubled smalls
week 7 will max reps with 425
week 8 max band tension with doubled avg
week 9 max reps with 445
week 10 max band tension with doubled large
week 11 will be max reps with 465
week 12 will be max band tension with doubled smalls
week 13 will be max reps with 485
week 14 take it easy
week 15 I will max out in the gym

I have been doing the repitition work in the titan f6 it is very stiff for a single ply shirt and definitely has a lot of pop. I am just really trying to stretch this thing out so I can arch in it. The max band tension I have been wearing my denim it is more comfortable to wear and I can arch up with it.

[FLEX 2000]

i dont know if your following the JA program to a "T". a touch set is a weight you shouldnt be able to get. after your failure set of 405, go right to 525. touch it and you should be able to get it moving slightly, then have the spotters take it. a touch set is appox. 125lbs over your failure set. after this you would do speed work.

you want to end with the highest tension possible. for example you would do (based on your strength)

greens
green + mini
blue
greens
green + mini
blue
then max with free weight one week after this.

after your max work effort with the bands you do inc and dec with bands.

i saw you were doing close grip with bands also. you want to change bands every week and go for a max 3. you may want to try

purple+mini
green
green +mini
the 4th week you go back to purple and a mini and try and beat your last workout by 5-10lbs.

i think you would really like the squat program for the JA program. plus there is no box work!!! LOL

i dont like their deadlift work though.

[joepalooka]

Thanks flex I will try what you wrote. I know I haven't been following the program to a "T". I haven't been training well lately either. I have been skipping the speed work after flat bench. And well I think I am having some psychological problems with over 5 plates a side on the flat bench. I just have to let that go I guess. As I get more confident with my bench I am sure this will go away.

I will eventually come back to doubled bands and squatting but my back is pretty beat up. I haven't been training my back that often lately.

I have to shorten my straps on my suit so I can try squatting with out a box. My staps are way to loose I can get them on with ease by myself.

[joepalooka]

9-30-04 Auxilary work
Back
chest supported rows
1X45,90,135,180,225,270X8
Shoulders
Military machine
1X150,220,200,345,390X8

[joepalooka]

Last Friday's dynamic squat

14" box doubled small bands

4X225,275X2
briefs on

wide stance GM
1X135,185,225X8
glute ham raise holding 5kg ball
3X10

Spread eagle sit ups with 5kg ball

10-03-04
tricep work

all with double smalls + doubled mini's
1X95X3
2b
1X115X3
3b
1X135X3
4b
1X155X3

rack lock outs no bands
1X495X5

Pull down
1X150,200,260X8
rear delt machine
3X50X8
preacher curl
upto 160X2
drop set 120X8

[joepalooka]

10/4/04

ME SQ/DL
deadlift off of 5" of mats close to touching my feet

1X135,185,225X3
1X275,315,365,405X1
1X455X0<--- raised my butt first missed
1X455X1<--- I will gage process from here

Glute ham raise with 5kg ball or 10lb plate
3Xvarious reps don't remember

45 degree back raise
no weight added
3 sets

[FLEX 2000]

do you pull sumo? did you wear briefs or your suit?

whats your best pull? do you have a deadlift bar?

damn, thats alot of questions lol

[joepalooka]

Flex, I pull both sumo and conventional. I am stronger conventional. Last monday's ME is inbetween the two stances which is where I am strongest for pulling.

Best pull do date is 565lbs. I have dropped 585lbs and numerous occasions. I have never really maxed standing sumo but I have pulled sumo 495lbs after dynaimic squats. When I shrug I hitch the weight up this is the only way I can get over 700lbs up to shrug. My grip is much better now then in the past. I think its technique flaw and raising my hips/glute to high to early causing me to do a stiff legg more or less, and maybe some back weaknesses that I have not hit correctly.

I don't wear a belt or briefs when I pull off a plat form. I wear a belt when pulling off the floor. I havent worn my briefs yet to pull but I think I should be able to get past my sticking point if I do. My sticking point is mid-shin. As I noticed last monday when I kept my glutes and hips low I could pull up a little easier.


We just use the standard olympic bar. We have access to a deadlift bar due to another powerlifter that trains at the same gym as well as a squat bar.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
We have access to a deadlift bar due to another powerlifter that trains at the same gym as well as a squat bar.
<HR></BLOCKQUOTE>

Heh heh heh...

-------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/office.jpg "I was told that I could listen to the radio at a reasonable volume."

"Trying is the first step towards failure."
http://www.bodo.com/simpsons/zhomerb.gif "Well, you tried your best and you failed miserably. The lesson is... never try."

[joepalooka]

Monster I am sure your having sneeky intentions to bend this bar?

[joepalooka]

10-06-04
ME chest
bench doubled green bands
I forget what I warmed up with
but
titan f6 1X185X1
Put karins DD on
1X235X1<---10 pr
1X255X1
1X275X1<----50lb pr struggled for a while to lock out but got it
decline no bands
1X405X5
incline
2X135X8

My life flashed before my eye's CG gave me a hand off and the bar was coming down!hehehe. I thought for sure that the bar would of slung shot onto my neck! for the final set I had monster and CG stand on each side and give me a hand off this was much easier and I think Safer too. I think the last time I did the doubled average/green bands I probably was nervous about the tension and over did my warm ups. I moved up every 20lbs starting with the bar. Now that I have a better idea of what I can do I will make bigger jumps and try to hit a PR. I warmed up with free weight then only 2 sets of warm up with the bands

[This message was edited by joepalooka on 10-07-04 at 11:31 AM.]

[Curious George]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>My life flashed before my eye's CG gave me a hand off and the bar was coming down!hehehe. I thought for sure that the bar would of slung shot onto my neck!<HR></BLOCKQUOTE>

At least I would have been able to witness it. You ruin all the fun.

Take Good Care,

Cg

[joepalooka]

10-08-04
Skipped today I worked to late and I was too fatiqued to train.

[joepalooka]

10-10-04

Close grip
all with doubled mini + double smalls
1X135X3
2board
1X155X3
3Board
1X175X3
4board
1X195X3
rack lock outs no bands
1X545X3

Pull down
1X300X6
rear delt 3X55X8
hammer curl
1X100X6
cable curls
1X80X8

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
10-08-04
Skipped today I worked to late and I was too fatiqued to train.<HR></BLOCKQUOTE>

..or spell...
http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."
"I'm only crying on the inside."

"Can I get fries with that?"

[joepalooka]

As you know grammer is not my strong points!

[joepalooka]

10-11-04

ME squat/DL

I only squatted yesterday I am a little mentally fatigued again I showed up late

16" box
doubled average(green bands)
warmed up with free weight to 405X3

bands on
bar,135,225X3
put briefs on
315,365X1
1X415X1<----PR I believe or I have not used this box height with the bands and will gage this from here
for the hell of it and entertainment value I put on my suit. I really couldn't sit back standing this narrow with both my breifs and suit on but tried for it anyway!
1X435X0<---got burried

I quit here I didn't feel as if I could continue further.

[joepalooka]

10-13-04

ME chest

Flat bench
warmed up
1X135,225,315,365X3
1X405X1
Put shirt on titan f6
1X425X6
touch set<--crush set
1X550x0 touched
I did notice that I flattened out on this set after the hand off I don't know why and I wasn't paying attention to the minimal arch I had but I took it down to my upper abbs.

With that note I showed up really late, still mentally fatigued and I think my left shoulder is starting to give a little. It figures that my right shoulder is finally good for abuse and my left shoulder is starting to give me problems. It has been sore for last few weeks from squatting but I think yesterday's touch set pushed it a little to far its not really bothering me right now I will have to see how I feel when I squat friday this will determin if I back off of benching.

I know I haven't been doing to much as in terms of training volume and the lack of training my shoulders and back on ME chest day is starting to take its toll. If my shoulder stays this way I may just work on auxilary work such as triceps shoulders, and back on ME day's.

[Monster]

...and in his defense, his second spotter wasnt a usual "trusted" spotter, and when the weight gets up there it can be disconcerting to have even the mildest amount of question as to your spotters ability... not to mention him seeing a friend he doesnt see much and being distracted by chitter-chatter.

I think he would have had it.

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."
"I'm only crying on the inside."

"Can I get fries with that, oink?"

[joepalooka]

This is true Monster when my buddy ole pale was my training partner a while back I didn't trust him spotting me on the bench. I could of got stuck. For example if I had 405 stuck on me there would be no way he would of been able to yank it off of my neck! That is how much confidence I had in his spotting ability let alone squatting!!!!!!!

[Monster]

I kind of gathered that when you said "Maybe we should find another spotter" four times... http://www.anabolicfitness.net/smileys/lol2[1].gif

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."


"I'm only crying on the inside."

[joepalooka]

Friday's dyanmic squat

It was cold and my muscle were feeling tight.

We all did several sets of 225+1 set of chains off a 14" box

glute ham raise
3 sets X body weight

Wide stance good morningings
2 sets 1X135,185,X8

10-17-04
triceps only digestive track trouble and shoulder integrity wasn't there

SO doubled small bands

1X185X3
2board
1X205X3
3board
1X225X3
4board
1X245X3

rack lock outs lowered the pin
didn't do anything significant stomach troubled started!!!!!!!!!!!!Then called it quits!

[joepalooka]

10-18-04

ME sq/dl

rack pulls from #4 pin this is just below the knee

1X225,315X5 warm up
1X405,495,545X1
1X585X1<---20lb pr last date for record 7-21-03 its been a while!
3 attempts at 635X0 <--hands started hurting so tried last one with straps still nothing I think I wore myself with to many sets

glute ham raise
3XbodyweightX10

then nothing we were being lazy!

The salsa I ate sunday was pretty brutal my best friend likes to hurt his digestive track on a regular basis when he starts laughing about chilli and salsa, with "just try it" scenerio its going to hurt and burn the hell of the whole digestive track!!!!!!!!argh!!! Needless to say agent brown hit me hard yesterday. But that is no excuse either I wasn't having an off day and I didn't take any ephedrine either (fear of agitating agent brown further), with that note next time I will break the 600lb barrier! At this pin height I will drop doing an intermediate step at 545 go to 585 then on to 600+ and I won't hitch it either. At this pin height I cant get my knee under the bar to do it!!!! Which I know is cheating but the lay person in the gym doesn't know anything and doesn't know the difference!hehehe

With that in mind the combination of returning to the 12" box has helped out as well as doing platform deadlifts, and low GM's. I checked again also what my low pin gm's and well I am not even close to what I had done a year ago. Which I know a few weeks ago I only hit 365 and struggled with it and my record is 495lbs at the 10 pin height, so I think my back needs overall work to get me through my sticking points on my deadlift and work on technique. While doing the pin pull I paid more attention so how high my hips were and I tried to keep them lower to drive more with my legs and not raise my hips to fast and pull with my back. But the failure at the heavier weight has taught me it was to heavy for now and I have to work up to it in smaller increments.

[This message was edited by joepalooka on 10-19-04 at 03:44 PM.]

[Curious George]

It's funny because I will warn you or Monster about overloading too quick and then I do it. Ego I guess.

I really think doing the band 45 degree hypers have helped my back. We used to do a lot of weighted hypers but stopped doing it. We also haven't really hit heavy pull throughs much.

You just had an off day yesterday due to not feeling too good. I am sure you will make up for it Wednesday. I have no doubt.

Take Good Care,

Cg

[joepalooka]

Yes I know we have been skipping these wonderfully painful exercises. We will get back to more abuse soon enough. I have to get a better feel if I want to abuse my lower back on ME day's vs. doing weighted hypers on dynamic day. I have a feeling a shift to total lower back abuse after the ME movement on ME SQ/DL day's would be best and do the lazy work on dynamic day.

[Curious George]

I agree with that assesment. I was reading some of WSB articles and they were talking about going heavy on the lower back after ME day. Speed, I think we should stick to the G/h, abs and a little lower back. If we do pullthroughs or any other lower back, we should do them for reps....and not your 4 rep high set either.

Take Good Care,

Cg

[joepalooka]

Hey now! I can do more reps then that just keep the oxygen max close by!

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Curious George:
I agree with that assesment. I was reading some of WSB articles and they were talking about going heavy on the lower back after ME day. Speed, I think we should stick to the G/h, abs and a little lower back. If we do pullthroughs or any other lower back, we should do them for reps....and not your 4 rep high set either.

Take Good Care,

Cg

<HR></BLOCKQUOTE>

Remember when he did that 8 rep set and was all light headed and dizzy! Classic!

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."


"I'm only crying on the inside."

[Curious George]

The guy does a set of shrugs with 135 for 8 and is panting.

Take Good Care,

Cg

[joepalooka]

Nobody said I was cardiovascularly fit!!!

[joepalooka]

10-20-04 ME chest

I benched with CG and Monster yesterday! I am listening to my body my shoulder hurts still

2 board with 1 set of chain for all and no shirt

1X95,135,185,225X3 warm up
1X275,315,365X3
1X405X1<--- Started to control the weight on the way down, I didn't want to agitate my shoulder. I think I could of trippled it but Monster was trying to break my concentration!!
1X425X1<----Never done this before so will gage from here
1X455X0<--- just couldn't move in the vertical direction.

Military press in the smith machine

worked upto 1X185X8

Pull downs

6 sets of 8

I did feel I had a good work out! So far this week no ephedrine and my lifting is better then I anticipated. I think this is because I am actually sleeping more.

[joepalooka]

10-22-04 dynamic squat another lazy day no ephedrine once again and I am sleeping like a champ but I am not used to sleeping this much I am still tired when I wake up. I think the many years of sleeping 4-6 hours has done this! I am sleeping anywhere from 7-9 hours which I think is normal!

14" box
275+ 1 set of chain

I don't know how many sets we did but no one was keeping track, I think we did more then 12 sets

45 degree hyper, weight behind neck

1X30lb bar, 50,70,90X8

glute ham raise

3XbodyweightX10

Woogie aka "dwarfkiller" Joined us yesterday to learn how to squat!

[joepalooka]

10-24-04
dynamic bench

5X275X3

Rack lockouts

worked up to
1X585X3

lateral raises front and rear only

3 sets each

Lat pull downs

5 sets

Preacher curl

worked up to 140X8

[joepalooka]

10-25-04 ME SQ/DL

Low box 14"

hit 5 lb pr

1X605X1
1X650X0

45 degree hyper
with small band choked and holding 5kg ball

glute ham raise

3 X body weight.

I wasn't feeling into it yesterday my upper back was sore.

[joepalooka]

10-27-04

ME chest

Warm up
1Xbar, 135,225,315,365X3
1X405X1
Titan shirt on
1X445X1<---I took it out my self and I was to close to the uprights
1X445X5 and about 2" from touching

No crush set this week my shoulder is still not feeling well

Incline dbs
1X50,70,100,130X8

Push downs
various sets I am not sure about the weight
I was dangling from my feet for 1 set entertainment at its highest!!!

Today we will be going in to scare the rest of the folks that have migrated to different day's that we are in the gym. So today's work will be back and shoulders. For some reason and I think its coincidence that people are not showing up when we are in the gym monday, wednesday and friday. To change it up and see if this is the case people are avoiding us Me, Monster and CG are showing up today to stir up the cardio folks!!!!

[joepalooka]

Extra work which I needed and I did cardio too!!!!!! I walked at brisk pace of 1.3mph!!!hehehehe and I almost fell off once again!

CG missed the sights, ah many of the familiar faces are indeed showing up on day's we regularly don't train and some new ones!

But I did db rows

worked up to an 165lbsX8 reps I do wish the gym had heavier dbs

Military press

1X135,185,225X10,8,4

shrugs lightly as I was starring up some girls shorts I couldn't help myself it was in plain view

I did work upto 405X8 bare hand. Then it was to cardio!!!

[FLEX 2000]

joe, any reason you dont put your shirt on earlier during your warm ups?

[joepalooka]

Flex there is no particular reason.

I do like benching raw, I use 405 as gage for my shoulder soreness also.

[This message was edited by joepalooka on 11-01-04 at 12:28 PM.]

[joepalooka]

Last friday's dynamic squat.

8X275X2 off a 12" box

Glute ham raise
3sets holding 25lb plate

Pull throughs

a few sets with 260 lbs

GYm was closed sunday no powere!!

[joepalooka]

Ok I didnt train last sunday the gym was closed due to power failure and monday I had to work late so no ME squat/DL. This should of left me pretty fresh to bench press but it was a misserable attempt!

ME-chest

doubled green bands

worked up to 225 x1 this was very slow an attempt at a pr
1X285X0<--- I was seeing stars I had CG take it

I did various tricep exercises and a set of military press, I was disappointed with my performance so I stopped and joined CG walking on the treadmills at the brisk pace I walk at. But I bumped it up to 1.5 mph!

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by joepalooka:
I bumped it up to 1.5 mph!
<HR></BLOCKQUOTE>

http://anabolicfitness.infopop.net/infopop/emoticons/icon_eek.gif

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."


"I'm only crying on the inside."

[joepalooka]

Just you wait when I creep it up to 1.6 mph!!!!!!!!!!!!!! http://www.anabolicfitness.net/smileys/lol2[1].gif

[joepalooka]

Last Friday's dynamic squat

12" box

8X325X2

Glute ham raise

1 set holding 25lb plate
2 sets body weight only

45 degree hyper with band around neck

3 sets

shrug lightly

up to 495X8

SUnday
Tricep work

Close grip with doubled small and doubled mini's

1X175X2
Overhead ext
6 X70 X10
6-8" lock outs

1X405X3

Pull downs

a few sets @ 200X8

Hammer curls

4 sets

Side lateral reaises
rear and front

[joepalooka]

11-08-04 ME Squat/DL

16" box
worked up to an easy 1X595X1
Made a lousy attempt at a pr
1X685X0 no breifs either. I was to lazy to put them on.

I didn't feel well kind of one of those blah day's when you feel cruddy but don't know why. My sinus is all whacked out the pressure is reduced but this morning my nose was slightly bleeding I think I have to take care of this before I get a sinus infection and turn on my humidifier. My allergies are over reacting also, plus I didn't sleep well either! I will get this weight next time. I realized I walked the weight out and CG noticed I leaned a little to far forward too so I do realize I should of placed the bar a little higher on my traps to keep me from leaning to far forward but I didn't think about it until after the fact.

glute ham raise and some abbs and called it a day

I was giving pointers on bench pressing yesterday too.

[Curious George]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>I was giving pointers on bench pressing yesterday too.<HR></BLOCKQUOTE>

I figured that was what you were doing. I knew if I went over there I would do the same thing....I had to get home, Michelle made some lasagne and that was more important,


Cg

[joepalooka]

Actually this kid was in a few times on sunday asking about the bands and chains and so on he has decent strength for as narrow as a grip he uses, but as with all kiddies is the question "how can I bench as much as possible" comes up. And when I answer "Time" it doesn't seem to satisfy the question. But I went over technique the different way's of placing your feet and hands etc...

I am not sure if I will bench press today. I ate something bad! My stomach is all tore up and I am not keeping anything in the digestive track if you know what I mean!!!!!!!!!!!

[joepalooka]

I decided to bench anyway's and what a crap day

ME chest

Flat bench
1X95,135,225X3
1X315X10
1X365X3
1X405X1
1X475X1<---denim on

My goal was to do more reps with 475. But as I am stubborn and probably shouldnt of lifted at all this isn't that bad even thou I felt like shit.

I finished off with
Chest supported rows
5plates X8 reps

Military machine

worked up to
2Xwhole stack X8

Called it quits here. My shoulder has been nagging me for the last month or so and my elbow tendonitis has flared up once again. I am considering backing down for a bit to let my shoulder heal up. I will see next week on how the bands feel when I bench press. If its crap again then I will back down.

ON a good note the kid has returned from his season of football suprisingly he has not lossed to much strength in his bench. But my goal over the winter is try to put 50lbs or more on his bench. I think with fine tuning and working his posterior chain his squat will shoot up much faster.

[archive_Killer]

Yes, many of us have fallen victim of looking up some girl's shorts and losing the lift.

I remember this on girl that was doing stretches on the split stretching device, no underwear on....

[joepalooka]

So far every chick on this machine called the butt blaster has worn panties,but what they don't know is our viewing pleasure! This machine puts a woman in shorts in a position that you cant help but notice what there are wearing underneath.

[joepalooka]

Friday's dynamic Squat

8X335X2 on 11" box

Glute ham raise
3 sets


Thats it

Sunday's workout

close grip strait weight

1X135,185,225X10
1X315X8

Side/front lateral raises
3sets
Pulldowns
3 sets
Hammer curls
3 sets

And extra work,
6 sets seated calves

[archive_Killer]

Yes, the butt blaster... That is why the leg curl machine directly behind it is so popular at "certain" times http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

[joepalooka]

11-15-04

ME SQ/DL

pin pull 4 pin this is below my knees, Pulled conventional.

worked up to

1X605X1<---20 lb pr
1X635X0

I still am having problems working out my form on the deadlift. 605 was not easy but wasn't to difficult the 635 I couldn'g budge but maybe an 1". CG notice some things so I am going to work on these. I have been in a slump of laziness so in the next few weeks this will change. I will be hitting things a little harder and with some more intensity!

Glute ham raise
several sets

Abbs

that was it for the day

I had Monster squat on a 14" box I think this is the lowest so far to date he has squatted!

[archive_Killer]

Ah yes, the fabled diet plan.

But, in your guys part of the country, damn hard to get motivated to diet when you have to bundle up just to take out the garbage.

Also are you married or in a serious relationship Joe? Much, much harder to diet when in one, that is for sure. Single and ripped = lots of chicks. In a relationship and ripped = sit around mad and dream of food.

[joepalooka]

11-17-04 ME Chest

flat bench with 1 set of chains(55lbs) 2 board press

worked up to
1X405X1<-- not so bad
1X435X0<--- got it moving but failed to lock out
put shirt on no real reason I was goofing off and my shoulder was killing me, and did an easy 1X405X1

Some tricep work
some shoulder work
nothing special just trying to pump blood in both areas

Now I have fallen victom to listening to my body. Which I know I usually don't. I just hope I don't get depressed that I can't bench press for a while. I don't mind not squatting but when I can't bench press it affects me mentally! My shoulder pain is to great to bench press any further. I will stop bench pressing and find a way to maintain my flat bench strength without flat benching. I did this last year when I tore up my other shoulder. I will probably take a month off or more to see if the pain subsides. I know squatting heavy is compunding the problem also. I will have to think of what I can do to let my shoulder heal. It needs rest. But this does give me time to focus on other lagging body parts. Like training my lats harder. I will figure out some sort of work out plan.

I could start my fabled diet plan!

[joepalooka]

Fortunately I am single! I almost got married a while back. I won't go into that unfortunate depression in my life, basically I lossed all my hard earned mass a good 35lbs of it! BUt I am fairly lazy about chasing women. I should go to the doc and have my t-levels checked. Or a phychiatrist to tell me what the hell is wrong with me mentally. Monster and CG try to get me to chase after fatty's in the gym. Invest in the fatty's soon they will be thin is what I hear out of those two all the time!!!!! It was much easier when I was bouncing all the time to meet chicks!

[joepalooka]

Last fridays dynamic squat

8X335X2 14" box I had to move a little slower on the way back up, the bar bouncing was affecting my shoulder.

Glute ham raise 3 sets bodyweight only

Pull throughs.

I don't remember the weight we used


Sunday's work out.

High incline machine, pec dec some flyes
Toyed with light rack lock outs but my arms were shaking so I stopped

Pull downs
3 sets not very heavy
Rolling db's
6 sets of 10

I did push downs with CG.

[joepalooka]

11-22-04
Not so ME-SQ/DL
14" box squat
several sets
worked up to
1X405X4<---I was winded! My cardiovascular ability is really crappy
1X505X1
1X555X1 called it quits here I was moving slow as to not aggitate my shoulder.

Glute ham raises
3 setsX body weight

Stiff legged DL (I shouldn't have done these!)
1X135,225X8
1X315,405X5

The stiff legs agitated my shoulders pretty good! I stopped there I could have done more weight but my shoulder was telling me to stop!

I was thinking of getting into better shape. Since my shoulder is screwed for a while I could work on doing more reps when I squat instead of singles to tripples I was thinking of cranking the reps upto 8 to 10. Now I may black out since I am not used to doing what I think is high reps but it could be pretty entertaining like when I was wobbling around after doing 8 reps of close grip bench! I know what I used to be able to do and I am not even sure if I can do that either but i think its worth a shot. To see how really pathetic my muscle endurance really is!!!!

The other reason is to gain a little more muscle mass. As my quads have atrophied from non-usage in the last 2 years, I don't train them but I will start to incorparate more quad activities besides my once in a blue moon leg extensions I do on saturday's. Maybe I will take a day and just dedicate it to quad training. I know my quads are weak and the laughs are welcome to see the weight I use because I am sure it will be pathetic for a while. I just don't want to push to hard to quick!!!

[This message was edited by joepalooka on 11-23-04 at 12:18 PM.]

[joepalooka]

11-24-04 Quad and Calve work

6 sets seated calves this a machine various weights from 80lbs -160lbs the stack only goes to 160lbs

Front squats
1X95,135,185X8
1X225X1<---to painful on shoulder so I stopped at 1. But man my knees were cracking!!!!

Leg extensions
4 X 100 X 15

Standing abs
5 sets

Donkey Calve raise

1X400,580,670,760X8

Thought about doing cardio also but talked my self out of it food was sounding better!

[Curious George]

quads? calves? Joe? Is that really you?

Seriously, I am doing a little extra training on Tues and Thurs too. I want to stress some people out with my presence at our fitness center at work. http://anabolicfitness.infopop.net/infopop/emoticons/icon_razz.gif

Cg

[joepalooka]

Yes I know it is hard to believe! I haven't trained them in so long that I feel that its time. You may get your wish after all. Training quads is not easy after this much time off from training them!

[joepalooka]

ok review of training from last week

Wednesday ME chest
Chest supported rows
1-5 plates x8
1X6 plates x5
1X7 X1 <-- dissappointed I didn't get more but I will work on it.

45 degree incline
1X95,135,185X10
superset with CG Rack lock outs

Worked up to 495 stopped here shoulder stability problems I shouldn't be doing these yet

Reverse Green Band bench press
again shouldn't be doing these also but just trying to have fun despite injury

Rolling db's
1x30,35,40,45,50,65X10

Stopped here and finished for the day

Friday's dynamic squat at a blistering pace we finished in 10 minutes

8X315X2 12" box

Glute ham raise
3 sets holding 25lb plate X8

Pull throughs
don't rememeber weight

Shrug lightly

1X225,2X315X10

Sunday's work

Pull down Narrow grip
1X200,240,260,300X8,8,8,6

45 degree incline
3X95X10

Rounding back seated GM (CG you have to see the contraption I used)
60lb db 4 sets of 8
this was a feeler day on how this would work

Rolling db's
6 X35X10

Hammer curls

worked up to 100lb dbs X4

[joepalooka]

At last a free moment to gather others opinions!

I have been reading lately and researching a little bit on the symptoms of an adrenaline junky. I am trying to figure out some of the problems I have with insomnia. As I was reading I noticed that I suffer from many of the symptoms of an adrenaline junky and some of the related problems with low serotinin levels. I know there is connection to the two but reading has pointed to me that I am cyclic and I have not actually felt good in a long time. I feel good after I lift but this is temporary. I used to feel "normal at least 2X a month" with a sense of well being, now I have noticed that I haven't even felt this in a long time.

I know my melatonin production is low since I rarely see the sunlight. But I knew that one for a while. I was starting to suffer slightly from restless leg syndrom and then I stopped all supplement usage and caffeine in attempt to see if my insomnia was related to caffeine and it wasn't. But the elimination of caffeine helped a little bit. This didn't pin point to me what was wrong but gave me a good idea where to look with my problem with insomnia.

I was told that I may be chemically inbalanced and possibly anemic a while back when I was drinking one night at a bar I used to work at and I took it like a grain of salt that was 3-5 years ago I really don't remember. The more I read the more it is seemingly true that I maybe chemically inbalanced. I think over the last few years I was on the edge of going over the wall and crashing from to much adrenaline now I know I am crashing. I had never felt anxiety before in my life until last year and along with that a few dizzy spells while driving home. I didn't think this was normal but it passed and on my way I went. I myself alway's thought axiety is self induced and I am much to strong mentally to succumb to this kind of rational! But as I am wondering more and more is it maybe that I lack or have really low serotonin levels in different times of the year and this is the cause to my insomnia. If anybody has an answer on brain chemistry let me know! I would like to find a natural way to boost serotinin levels.

Well I am off to dissappoint myself once again squatting I think. I am losing track of ME day's!

[joepalooka]

11-28-04 ME SQUAT
Not as bad as anticipated!
16" box doubled small bands

1X95,135,185X5
1X225X3
1X315,365X1<--got stuck at the 365 I was lower then the pins CG walked away I needed a little push forward to rerack this was a little humourous.
1X405,455X1 405 was real sloppy I didn't have my feet planted in the usual spot

As I promised Monster I would put my briefs on but decided on putting my titan suit on. I still have to adjust the straps so I get more out of the suit. But none the less

1X505, 555 X1 This seemed easier then expected CG and Monster had to lift up a little bit so I could clear the pins. This is a tad high I know but I felt that I could have done another 20 or 30 lbs. I was seeing the stars so I decided to stop

Glute ham raise holding a 45lb plate
2X8

Finished for the day.

I will work quads and calves today.

[archive_Iron Island]

Great squat!!! once you get your suit fixed and knee wraps on, you should be squatiing in 700's!

[Curious George]

He looked so cute in that little red suit that people started asking him if he could get a letter to Santa for them.

I want to get him the green curly toed shoes. http://anabolicfitness.infopop.net/infopop/emoticons/icon_razz.gif

Cg

[joepalooka]

I already have the hat. I borrowed it from another elf!

[Monster]

You havent lived till youve seen him do the Oompa Loompa dance.
I can only talk him into doing it once or twice a day before he gets mad.

-------------------------


"You can kill the revolutionary,
but you can't kill the revolution."


I used to not believe in god, till I realized he was me.

[joepalooka]

The fast day's of workouts

Tuesday I worked calves quads and mid back

Wednesday
Incline bench
worked up to
275X8
1x315X1
Chest supported rows
I got 7 plates X2
I will back down and focus on 6 plates
some calves again and a few sets of decline
decline is much easier to do I will try that next wednesday.

I did 5 minute run on the treadmill I need to work on my conditioning. And CG notice a few things we weren't doing any longer to bring volume back up. We will start doing these once again. I remembered that aapf guy's name that I worked with his father in law Chip Tallman so http://www.anabolicfitness.net/smileys/tounge[1].gif

[This message was edited by joepalooka on 12-02-04 at 10:29 AM.]

[joepalooka]

Sunday's workout.

Incline 45degree bench 3X95X10
machine flyes worked upt o whole stack 145X10
Pec dec
6 X50X20
Pulldown
4 X100X10
band push downs
100 total reps

Rolling Dbs
worked up to
45X10
hammer curl
3X70X8

20 minutes eliptical rider low speed!

[archive_Killer]

To help with seretonin try 5-HTP. It also helps with low carbs.

[joepalooka]

I will try it I have a bottle in my arsonal but I felt it make a difference but I was trying it for other reasons. I will try it once again. I don't want to have to resort to seretonin uptake inhibitors.

Now for yesterdays depressive moments in lifting.

Yesterday I barely managed to pull 495lbs and made a feeble attempt at 585 and by the way these were pin pulls. I have been doing cardio for a couple of day's this may have been an influence and I have started my diet plan which. I was so dissappointed with myself I had to stop. " as monster puts it " I was listening to my body" "

SO I just sat around picking my nose and starring at chicks on the butt blaster!!

[joepalooka]

Ah I have been sleeping good lately. I had to adjust my protein levels slightly higher and I have been sleeping pretty sound.

Now for yesterday's fiasco!

Decline bench in a smith machine(I am not sure how much the bar weighs, but I can say it feels the same as a regular 45lb olympic bar, but then again I am not sure)

1X95,135,185,225X8 warm up
1X275,315,365X10,10,9

Then I sat around and spotted CG I was tired and I didn't eat any carbs yesterday!

[Monster]

We try to be supportive of his lifting in any way we can!
He was doing pull throughs with a few girls around and we cheered him on... I think the exact words were "Pull you little monkey, pull!"
http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif

-------------------------


"You can kill the revolutionary,
but you can't kill the revolution."


I used to not believe in god, till I realized he was me.

[joepalooka]

12-10-04

Dynamic Squat
8X365X2 briefs on
14" box

glute ham raise
3 sets X10 body weight only

Then I goofed off for a while with the lunge machine and I got to tell ya! My quads are weak!!!!!!!!!!!!!!!!!!!

[joepalooka]

didnt train Monday I was to busy at work !! But I heard Monster soiled his shirts and CG hurt his hand doing some pin pulls!

[joepalooka]

12-15-04 ME chest
I started with chest supported rows
warmed up
1X6platesX8
1X6plates+ 25lb X3

Reverse green band bench press
1X225X3,315X10,365X3,405X3
1X455X1
1X495X0
1X475X0<--got half way up the last month of not bench pressing has definitely affected my tricep strength I will have to work on it
4 board close grip
1X365X10
Over head extensions
5X70X8-10
Elbows out extenstion
1X30,45,55X8

Lateral raises
side 4X10X10
front 4X10X10<--- I know this is pathetically weak but my shoulders are pretty sore right now as I type!

[joepalooka]

Ok hight light from the last few weeks

failed to squat 610 had an really off day.
Rack pulls only could muster 585lbs just below knees.
Shrugged 1X775X4
dynamic squat for the last couple of weeks 315 lbs dynamic benched with mini band with 135 alternated with small band and 95 lbs

My shoulder is not comming around and I have lost lock out strength. Best reverse band bench with 455lbs not great but this will change
ME decline bench
not a good day 405X1 dissappointing after and easy tripple with 385.

I will be back to work this week and my log will resume. There will be some changes to my ME exercises and I will focus on rebuilding shoulder integrity and my fabeled diet will start for real this time!

[archive_Iron Island]

Welcome back!

You have a really good raw bench. Just keep working in the shirt when the shoulder is up to it.

How the hell do you shrug so much?! lol

[joepalooka]

Thanks I.I. As far as shrugs go, I use straps and hitch the weight up with my legs. With a standard olympic bar there is some momentum from the bobbing weight. As we all know the regular gym bars aren't meant for this much weight. The motion is low and I will tell you it will leave me sore for a month. Hence why yesterday everything felt heavy on my back.

1/03/04 ME SQ/DL

Well CG keeps on saying we should try a good morning squat so I did.

Belt only.

1X135-455X2
1X495,545X1
1X600X0

These were all deep and very painful I strained my right hamstring slightly. I had some thoughts after this, about squatting even deeper on dynamic squat day's I am sure CG wont like it but I am considering squatting off of a 6"-8" box. Which would mean a few plates and mats.

3pin Partial DL. plates are only about 4-6" off the ground and are pulling from mid-shin.

Worked up

1X585X1<---this is a pr for this pin height for me
1X615X0<--- got it moving but I didn't want to blow out anything so I dropped it. I got it to knee height but I had my hips to high. I can feel pulling 600 off the floor soon.

Glute ham raises with the backing plate at the highest setting.
2X8

I warmed up yesterday doing standing abbs 6 sets, pulldowns fairly light 4-5 sets, and 45 degree hyper body weight only.

[This message was edited by joepalooka on 01-04-05 at 11:27 AM.]

[joepalooka]

Yesterday's quad and calve work
1-04-05

Leg extension on plate machine( one of those machines that you can overload the begining the middle and the end)

Overload the middle, 1X45,90,135,180X8
Overload the begining 6X90X8
Single leg (reg machine extensions)
4X60X8
both legs for pumping up my atrophied quads
4X110X8 little rest in between

Donkey calve raises
1X400,490,580,670,730,800X8

Standing calves
4X200X8

[joepalooka]

1-05-04
ME Chest

Flat bench
warmed up to 275X3
Put shirt on here loose denim(my denim needs to be tightend up or my arms have shrank some more)

1X315,365X3 <---Collar choking me
1X405,455X1 <---Pulled collar down slightly)
All weights touched

4 board press (with out shirt)
1X315X10
1X405X8
1X455X1
1X455X2 <--- Was easier then the first set, The hand off was better

Rolling db's
4X50X8
1X65X8

Db press for shoulders

4X40X8

I know my triceps are weak so I will start focusing on them more on sunday like I was before and I am dissappointed I couldn't do more with the rolling db's. Each week I will try to increase my shoulder presses until I can reach respectable numbers. My laziness spell I was in is showing. I still don't think I can bench against the bands yet because my shoulder is agitated from either bench pressing or a result of doing db presses. The pain is mild and tolerable but its there none the less. I have maintained my 10lb weight loss but I feel like shit!

[archive_Iron Island]

Do you wear a belt when you bench with your shirt?

[joepalooka]

Sometimes, With the lighter weights I let the collar ride up so the weight touches. I pull down the collar and put my belt on when the weight increases. I didn't pull the collar as far down as I usually can wear the collar is barely over the shoulders. If I do that nothing touches except for heavier weight then I can handle right now. My shirt needs to be tightened up a little since I lost a few pounds.

[joepalooka]

Friday's dyanamic squat

8X3X315 on 11" box loose squat suit straps down

Hard to hit this depth the suit leg openings were pulling my right leg in

sumo dl
1X315X10 + 1 set of chains each rep was rested on the floor or better put 10 singles with about 2 seconds rest in between

CG and Monsters contraption in the power rack Pin pull with a green band under the power rack this was hard at lock out
2X315X1

I warmed up doing pull downs
1X270X8
45 deg hyper body weight only
Standing abs
4-5 sets

Sunday's dynamic bench
8X3X225 + mini bands
3 board with denim on
I worked up to 1X405X10

Lateral flyes
2X25X10
Hammer curls
db 1X70,75,80X8


CG was gungho to try his shirt out. His shirt is tight. We started he could barely touch the 3 board with 315, by the end we pulled the back of the shirt up, cranked the collar down, and had him torque the sleeves and he couldn't touch the boards with 405!